Naukasana
- Lie in the PMA2 Base Position.
- Contract the abdominal muscles.
- Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms).
- Have the hands and feet aligned, the same distance from the floor.
- Balance the body on the buttocks, keeping the spine straight.
- Hold for a few seconds then release, slowly lowering the body to the floor.
- Practice 3-5 rounds taking a few deep abdominal breaths in between each round.
- Inhale before raising the body.
- Retain the breath in while raising, tensing and lowering the body.
- Exhale relax in PMA2 Base Position.
- The strength of the abdominal muscles.
- Alignment of the head, neck and spine.
- Synchronizing the movements with the breath.
- Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.
- Tones all the abdominal organs.
- Removes lethargy.
- Useful for eliminating nervous tension.
- Helps to bring about deep relaxation.
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