Exercise-21: Naukasana (i)

  • Lie flat on the back, arms on the side with palms facing down.
  • Inhale and raise the legs, arms, head and the trunk.
  • The head and feet should be raised just about 1 foot off the ground.
  • The position of arms should be held at the same level and in line with the toes.
  • Hold the raised position for a comfortable length of time.
  • Exhale and return to the starting position.
  • Relax the body.
  • Repeat 5 times.


Exercise-21: Naukasana (ii)

  • Repeat the same asana with the fists clenched and the whole body raised as much as possible.
  • While exhaling return to the floor without hurting your back.

Inhale while raising the body.

  1. Exhale while lowering the body.
  2. Retain breath inside while in the elevated position.
  3. Do not strain- retain elevated position till abdominal muscles start to vibrate.
  4. Should be performed at the end of Pawanmuktasan series and immediately after awakening in the morning.




  • Very good for relaxing the muscles and joints.
  • Benefits the nervous and tense persons by providing immediate relief.
  • Helps in removing worms from the intestine and stomach.
  • Improves digestive process by stimulating intestinal peristalsis.



Good effects Of Anti-Rheumatic Exercises

Facebook Comments