Lie straight on your abdomen and chest with your forehead resting on the floor.<br />Keep the feet together and the arms on the sides.<br />Stretch out the arms on both sides of the head and keep them parallel.<br />Turn down the palms on the floor with fingers close together.<br />Keep your forehead on the floor between the upper arms.<br />Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high as possible without bending the knees and elbows and without any jerk.<br />While doing this, keep the upper arms touching the ears and the feet together.<br />Bring the head up as high as possible and keep it between the raised upper arms.<br />Bend the extremities as far back as possible, and the back should be well arched.<br />The whole body should be curved from the fingertips to the toes, both of which should be on the same level.<br />Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.<br />Maintain the posture motionlessly, as long as you can comfortably hold your breath.<br />Exhaling return slowly to the starting position.<br />Relax completely in Savasana.<br /><br />Naukasana or Boat Pose is good for heart and lungs. It gives strength to gastrointestinal system. It also strengthens muscles of neck, shoulder, & legs. <br /><br />Now, Download Yog Sadhana App on your Android Smartphone :- http://bit.ly/Yog-Sadhana-App
