Boat pose

Naukasana

  • Lie in the PMA2 Base Position.
  • Contract the abdominal muscles.
  • Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms).
  • Have the hands and feet aligned, the same distance from the floor.
  • Balance the body on the buttocks, keeping the spine straight.
  • Hold for a few seconds then release, slowly lowering the body to the floor.
  • Practice 3-5 rounds taking a few deep abdominal breaths in between each round.

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