Naukasana Exercise

Naukasana Exercise



  • Lie down on the abdomen with legs together, toes pointing outwards and soles of the feet facing up.
  • Chin touching the ground.
  • Stretch the hands straight above the head, biceps touching the ears and palms resting on the ground.
  • Close the eyes.

I. Starting position (Sthiti): Prone

II. Practice

  • Breathe in and simultaneously raise the trunk, head, the stretched out arms and legs off the ground keeping the legs and the arms straight.
  • Support the body on the abdomen only. This position resembles a boat.
  • Breathe out. Return to the starting position.
  • This completes one round. Continue ten rounds.