Noukasana - The Boar pose

The Naukasana posture has been named after the shape it takes - that of a boat.  Here is a step by step procedure to practice Naukasana.

How to do Boat Pose (Naukasana)

1. First lie down  on your back with your feet together and arms beside your body.
   
2. Now take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.  Your eyes, fingers and toes should be in a line.
3. Feel the tension in your navel area as the abdominal muscles contract.
   
4. Keep breathing deeply and easily while maintaining the pose.
   
5. As you exhale, come back to the ground slowly and relax.
   

Benefits of Boat Pose (Naukasana)

Naukasana improves the functioning of the lungs, is useful in treating disturbed navel and relieves body stiffness and back pain. It also reduces excess fat from the abdomen. It improves digestion and relieves constipation. Hernia and Ulcer patients should not do this asana. 

Precautions

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past
  
• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.
  
  

Here is a video showing how to practice Naukasana