The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture<br />Technique:<br /> Lie on the floor on your abdomen with the chest and forehead touching the ground.<br /> Keep your legs together and hand by the side..<br /> Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.<br /> Turn your palms and rest them on the ground.<br /> Join all fingers.<br /> Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.<br /> Your arms should be touching the ears and the legs should be together.<br /> Pull your head further up.<br /> Your finger tips and toes should all be at the same level.<br /> Your entire body must be balanced on the abdomen.<br /> Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.<br /> Remain in this posture steadily for as long as you can hold your breath.<br /> Exhaling return your arms and legs to the floor. <br /><br />Now, Download Yog Sadhana App on your Android Smartphone :- http://bit.ly/Yog-Sadhana-App
