NAUKASAN

Naukasan is a traditional posture. Its refference in not found in old yoga-Text but traditional is old. In the final position of this asan, the body resembles the formof boat, hence, it is naukasan.
TECHNIQUE:

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


2. Slowly raise your legs together, simultaneously, raise the head and trunk also, stop at the angle of 45 Deg. angle.


3. While returning to the original position first place your trunk on the ground.


4. Now slowly bring your legs and hands lie on the ground as in the first position.

REMEMBER:

• Do not bend legs at the knee.


• Release the asan before youfeel pain in abdominal muscle.

BENIFITS AND LIMITATION:

• This asan is very useful in diabities and Dyspepsia.


• Those suffering from hypertension, heart disease and lumbre spondilitis should not practice it.

SUPTA-VAJRASAN

TECHNIQUE:

1. Sit in Vajrasan.
2. Slowly take the help of right elbow, then left elbow and place them on the ground towards backside.
3. Slowly straighten your hands and completely lie on your back.
4. Shoulders should rest on the ground. Beginners may keep their hands on the respective thighs.
5. After practising this position well, making the shape of the scissor with both hands bring them under shoulders. Right hand will remain under left shoulder and left under right, head in the middle of them.
6. While returning to the original position, first take out your hands and place it by side of your body.
7. Now with the help of elbow sit as in the first position.

REMEMBER:

• While lying on your back, control your weight. Do not jerk other wise you may get muscle pull.
• Those who can not perform simple Vajrasan should not try to perform this.
• Beginners may keep their knees apart if they find difficult to keep them together.

BENIFITS ANS LIMITATIONS:

• This strengthens the abdominal muscle.
• This is useful in high blood pressure.
• It is good remedy for constipation.
• Those sufferig from gases and pain in hip should not practise it.