NAUKASANA EXERCISE
a. Starting Position Sthithi: Prone
b. PRACTICE ...
BADDHA-NAUKASANA
(1) Sleep with belly on the ground.
(2) Keep both the legs together. Keep heels as well as paws also together.
Perform naukasana with the arms and fists clenched strongly. While holding this position, contract the vagina also. The practice has to be done holding the breath inside.
(i) Pawanmuktasana II: leg lock, naukasana;
(ii) shakti bandhas Nauka Sanchalanasana, Chakki chalana;
(iii) standing: tadasana, tiryaka tadasana;
(iv) from Surya Namaskar: Pada hastasana, ashwa Sanchalanasana, hasta utthanasana; ...
It is difficult to maintain Naukasana for a few seconds also initially, try to practice it for 5 to 10 second.
This asana is also known as Naukasana and Vichitra Karni.
Ardha Navasana
Yogi Unknown ...
Instructions and benefits for:
- Tadasana (Palm tree pose)
- Marchariasana (Cat Pose)
- Bhujangasana (Cobra Pose)
- Dhanurasana (Bow Pose)
- Viprit Naukasana (Inverted Boat Pose)
- Pawanmuktasana
- Sharnagat Mudra ...
 See also: Yoga, Asana, Body, Asanas, Posture
  
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