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)