The body achieves the shape of a yacht, therefore it is called Nouka (yacht or boat in Sanskrit) asana.
1. Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor.
2. Exhale and inhaling, lift the arms and neck in the front, and legs in the back upwards as much as possible without bending them.
3. Continue normal breathing and try to maintain the posture steady.
In this asana both the arms both the arms should be raised keeping the palms joined together. Legs also should be kept together. Head should be at the level of arms. The complete weight of the body on abdomen.
1. Inhale and exhaling bring, both the knees, chin and shoulders slowly on the ground.
2. Leave the ankles and bring the hands beside the body.
3. Straighten the bent legs and bring them as in the prone position.
This asana is more difficult than Dhanurasana so it is difficult to maintain it for few seconds also initially, try to practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
In this asana, muscles of legs and hands are stretched more than Dhanurasana. The strain reaches inner organs and increases their capacity. It also acts on back muscles and helps remove complaints related to digestive system
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana with out consulting Yoga expert.