The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.
- Lie on the floor on your abdomen with the chest and forehead touching the ground.
- Keep your legs together and hand by the sides.
- Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.
- Turn your palms and rest them on the ground.
- Join all fingers.
- Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.
- Your arms should be touching the ears and the legs should be together.
- Pull your head further up.
- Your finger tips and toes should all be at the same level.
- Your entire body must be balanced on the abdomen.
- Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.
- Remain in this posture steadily for as long as you can hold your breath.
- Exhaling return your arms and legs to the floor.
- Hips, arms, thighs, knees, calves, feet are strengthened by this pose.
- Any abnormal curvature of the spine is corrected by Naukasana.
- Spine attains flexibility with regular practice.
- Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.