Boat Pose - Naukasana

Technique

1. Take the supine position with legs together, hands together by the side of your body, palm resting on the ground.

2. Slowly raise your legs together.

3. Simultaneously, raise your head and trunk also, and stop at 45° angle.

4. Initially your palms may be placed on the floor for support. Later try to do this asana without the support of your hands.

5. To return to the original position, first place your trunk and head on the floor.

6. Then slowly bring down your legs and hands down and lie on the ground as in the first position. Never bend your knees.

7. Come out of the asana before you feel any pain in your abdomen.