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Nauka in Sanskrit means Boat. In this Asana final pose resembles a Boat hence called Nauka Asana. In this Asana double leg vibrations signify the vibrations felt in the whole body owing to the work out. These vibrations help in increasing blood circulation and tone up the abdominal and lower back muscle group. In this Asana four stages leads to Nauka or Boat shape. Keep the back straight, in all four stages, shoulders relaxed, chest cavity pushed out and legs together.
TECHNIQUE
TECHNIQUE
Take a deep breath in and fold both the legs together on the floor and breath out keeping the hands crossed and back straight.
Lift both the legs a little from the floor and balance.
Stretch your arms towards the toe, lift your leg further up, so, that you can see you big toe, keep the back straight push the chest cavity out.
Stretch both the legs straight in air, and keep you arm stretched to your toe. Allow the body to vibrate.
Duration is 10 seconds to 1 minute in each pose
In variation of this Asana sit on chair or stool, holding it by the sides or in car taking support or crossing arms.
In another variation lying down, in last position lift the upper body up. In case of obese persons you may hold the legs by the sides or at the back of thighs to balance.
You may do all the 4 stages individually in case of beginners or obese persons.
Keep the point of balance same in all 4 stages.
Do not haunch your back/clench jaws.
Let the abdominal and back muscles work to hold the posture &the shoulder, thigh muscles relaxed.
Try to keep the body as close to legs as possible.
Avoid in post delivery, after 4 months of pregnancy, menstruation and spinal injury.
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| Nauka Asana |
Lift both the legs a little from the floor and balance.
Stretch your arms towards the toe, lift your leg further up, so, that you can see you big toe, keep the back straight push the chest cavity out.
Stretch both the legs straight in air, and keep you arm stretched to your toe. Allow the body to vibrate.
Duration is 10 seconds to 1 minute in each pose
In variation of this Asana sit on chair or stool, holding it by the sides or in car taking support or crossing arms.
In another variation lying down, in last position lift the upper body up. In case of obese persons you may hold the legs by the sides or at the back of thighs to balance.
You may do all the 4 stages individually in case of beginners or obese persons.
Keep the point of balance same in all 4 stages.
Do not haunch your back/clench jaws.
Let the abdominal and back muscles work to hold the posture &the shoulder, thigh muscles relaxed.
Try to keep the body as close to legs as possible.
Avoid in post delivery, after 4 months of pregnancy, menstruation and spinal injury.
BENEFITS
It tones and strengthens up the back, abdominal and lower limbs.
It gives good massage to all abdominal organs.
It gives mobility to hip, knees, shoulders and elbows joints.
It corrects posture.
It activates blood circulation in and around the abdomen lower limbs and spinal cord.
It trims the waist line and reduces extra fat around the pelvic region.
It activates the parasympathetic and sympathetic nervous system.
It attunes the physical body to the mental body by increasing the alertness.
It invokes a balanced state of mind.
It helps in maintaining the tranquil and calm state of mind.
This Asana activates the flow of prana to the abdomen and lower limbs.
It also Energizes the Manipur Chakra by activating the Samaan vaayu.
Redirect the flow of vital energy to the solar and sacral plexus.
