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Breathe deeply and slowly in the final position. Inhale while centring the body and exhale while straight
ening the leg. Awareness: Physical - on the breath or the relaxation of the
back.
Spiritual - on manipura chakra. Sequence: This asana should be performed after forward and
backward bending asanas or those that are strenuous on the lower back, and after sitting in chairs or in meditation
asanas for extended periods of time. Contra-indications: This asana rectifies disorders of the hip
joint. It should be stopped if the practice is painful. Benefits: Tightness and tiredness are relieved, especially in
the lower back. The pelvic and abdominal organs are toned through its massaging action.
NAUKASANA
BSY
Practice 8: Naukasana (boat pose)
Lie in the base position, palms down. Keep the eyes open throughout. Breathe in deeply. Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 15 cm off the floor. Balance the body on the buttocks and keep the spine straight. The arms should be held at the same level and in line with the toes. The hands should be open with the palms down.
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