Nouka Asana
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In Sanskrit Nauka means yacht or boat. In this asana body gets shape of yacht so, it is called as Nauka asana.
There are two versions of Noukasana practiced in
(1) prone position and
(2) supine position.
The difference between these two is that in
supine Noukasana muscles of abdomen and stomach are contracted and in the
prone position Noukasana the muscles are stretched.
Nouka Asana (prone position)
Position of Readiness
Lie face down on the floor on your stomach, hands stretched backwards
close to the thighs and the legs straight.
Steps
Stretch both the arms forward, keep them on the floor with palms closed
together. At the
same time place the forehead on the floor.
Exhale and inhaling, lift the arms & neck in the front, and legs in the
back upwards as
much as possible without bending them.
Continue normal breathing and try to maintain the posture steady. complete
weight of the body on abdomen.
While releasing exhaling bring, the knees, chin and shoulders slowly on
the ground.
Leave the ankles and bring the hands beside the body. Straighten the bent
legs and bring
them as in the prone position
This asana is more difficult than Dhanurasana. It is difficult to maintain
Naukasana for a few seconds also initially, try to practice it for 5 to 10
second. After practicing it for few days you can increase the repetitions,
once you are able to do 5 repetitions easily then reduce repetitions and
increase the time up to 1 min.
Benefits
In this asana, muscles of legs and hands are stretched more than
Dhanurasana. The strain reaches inner organs and increases their capacity.
It also acts on back muscles and helps remove complaints related to
digestive system.
Note
People suffering from Back problems, TB in intestine, ulcer in stomach,
hernia, abdomen problems should consult Yoga expert before practicing this
asana.
Noukasana (supine position)
Also read from Kundalini Yoga-SRI SWAMI SIVANANDA
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