Asana Yoga Poses Pilates

How To Do Boat Pose Naukasana (Nauka – Boat, Asana – Pose)

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This asana is very effective for toning abs and you can get six pack abs if you try to hold longer and do it repeatedly.

How to do:
Start inhaling, as you exhale, lift your chest, feet off the ground and take arms based on the variations:
1) First variation – Arms on the floor.
2) Second variation – Palms on the floor.
3) Third variation – Arms towards your feet.
4) Fourth variation – Palms on quads.
5) Fifth variation – Palms on head.

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