Naukasana
- Arrange
your yoga mat and lie down on the yoga mat in supine position.
- Keep
your foot together. And keep your hands nearby your body.
- Keep
your palms facing the ground and fingers together.
- Keep
your head straight facing the roof or sky.
- Raise yours
both the legs together, at the same time try to keep your knees together.
- It
might be hard initially to keep your knees straight and raise your legs,
but if you keep practicing, you will find that it is not difficult.
- Raise
your legs up to one and a half feet height from the ground.
- You
will experience tightness in your stomach and abdomen.
- After
raising your legs, now raise your head and chest area.
- Bring
your body into “V”shaped position.
- Keep
your hands above the legs straight.
- You
can maintain this final position for few seconds on your first day. Then
you can increase your time up to three minutes.
- Bring
down your head and legs slowly to return from the final pose of Naukasana.
- You
can relax in Shavasana for a while before attempting the next round of
Naukasana.
·
Naukasana is one of the cultural asana. This
helps for controlling your abdominal muscles. But you need to be careful while
performing and increasing the duration of your practice.
·
You might experience hard to perform Naukasana
if your abdominal muscles are weak. You can improve your muscles with the
technique of Ardha halasana for few weeks before attempting Naukasana. You can
raise your legs one by one instead of doing with your both the legs. This will
help you to progress in a healthy way.
·
If you experience pain in your abdomen, you can
release the Naukasana. Sometimes, you may feel shivering on your both the legs.
You will find all these problems get reduced if you keep practicing the pose
regularly.
·
Naukasana increases the pressure in your lower
abdomen. If you are suffering from hernia and low back ache you should practice
under proper guidance.
