Naukasana (also called Navasana) is a core-strengthener that looks like a boat: the spine is the keel, the legs and torso the two ends. It is more about lifting the chest than about straightening the legs.
Bend the knees if the lower back rounds. A proud boat with bent knees beats a collapsed boat with straight legs.
How to practise
- Sit with the knees bent, feet on the floor. Hold the thighs.
- Lean back slightly until you balance on the sitting bones. Lift the feet.
- Straighten the legs if the spine stays long. Arms can reach forward, palms facing in.
- Draw the lower belly in. Chest stays open. Gaze toward the toes.
- Exhale, lower the feet and rest in Dandasana.
Hold 10–20 seconds. Repeat 3 times.
Benefits
- Strengthens the abdomen, hip flexors and spine
- Improves balance and digestion
- Tones the thighs
- Builds mental stamina
Precautions
Avoid in pregnancy, recent abdominal surgery, hernia, severe neck or back pain, or during menstruation if it feels straining. Never round the lower back aggressively.
