Mini Boat pose

Modified Naukasana

  • Lie in the PMA2 Base Position.
  • Bend the knees and place the soles of the feet in front of the buttocks, flat on the floor.
  • Rest the hands on the thighs.
  • Engage the abdominal muscles and raise the head, shoulders and back.
  • Simultaneously, slide the hands up the thighs towards the knee caps.
  • Pause at the full lift, appropriate for your body.
  • Slowly lower the torso and the hands, relax the body.
  • Repeat up to 10 times.


  • Inhale before raising the body.
  • Exhale when raising the head and shoulders from the floor.


  • The strength of the abdominal muscles.
  • Alignment of the head, neck and spine.
  • Synchronizing the movements with the breath.


  • Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.
  • Tones all the abdominal organs.
  • Removes lethargy.
  • Useful for eliminating nervous tension.
  • Helps to bring about deep relaxation.