How to do NAUKASANA?

  1. Start with your legs and hands straight on the floor.
  2. Inhale and raise your leg in a 60 degree angle.
  3. Then exhale and lift up your upper body and try to touch your feet from your hand.
  4. This can also be done firstly with alternate legs. Hold the posture as per your comfort.

Benefits of doing Naukasana

  1. This asana is perfect for weight loss.
  2. Increases your body stamina and flexibility.
  3. Stimulates nerves and hormonal systems.
  4. Bringing about deep relaxation.
  5. Bringing about deep relaxation.
  6. Good for diabetes patient to maintain sugar level.

Repetitions for doing Naukasana

(7 – 15 times on a daily basis)


  1. Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
  2. Do not over do the exercises if you feel pain in your body.
  3. Start exercises mildly and then increase the repetitions as per your capacity.
  4. People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
  5. Pregnant women should only practice Yoga and other exercises only under the supervision of an expert otherwise do not practice any exercise by watching videos or website material.
  6. People with Slip disc should avoid all forward bending exercises while sitting OR Standing.



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