Naukasana

Starting position—Lie down on face on the Carpet, stretching legs behind and arms in the front.

1. Lift right hand and left up about 30 cms.

2. Get to the original position.

3. Lift left hand and right leg up about 30 cms. above the ground.

4. Get to the original position.

5. Lift both the hands and legs straight up. Final position.

6. Put hands and legs down.

7. Lift hands and legs again and roll to right and left sides.

8. Get to the original position.

Practise this Asana lying flat on the back.

Duration—3 minutes.

Benefits

Improves height as the body is stretched. Adbomen loses flabbiness. Reduction in weight. Corrects ailments of thighs, knees and abdomen.