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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