The Boat pose or Naukasana comes from two sanskrit words “Nauka”which means boat and “Asana” meaning posture or seat. While practicing boat pose you will see the entire body takes a shape of a boat.
Lie on the back with the legs outstretched. The hands should be beside the hips. Now, while inhaling, raise the body above the hips and below the waist, as far as possible from the ground. Raise the hands from the ground and bring them to the side of the thighs. Hold this posture for a while, breathe normally and then return back slowly to the lying position while exhaling.
Benefits: It is essential for maintaining the navel in its normal position. Any displacement of the navel results in a variety of abdominal disorders such as pain, flatulence, indigestion, diabetes, etc. For restoring a displaced navel to its original position and to prevent it from further displacement, Naukasana is extremely useful.
Warning: Persons suffering from ulcers and lumbar spondylosis should not perform this asana.