Tiryaka Naukasana, meaning “twisting boat pose”, is a variation of Naukasana (boat pose). Naukasana and its many variations are extremely important postures in yoga, as they strengthen the core muscles that support the spine, crucial for maintaining a good posture. "Tiryaka Naukasana" intensely works the obliques and transverse abdominal muscles, giving definition to even the most stubborn of waistlines.
Procedure
1. Sit on your mat with your feet together and your arms stretched out in front of you, palms facing down.
2. While exhaling, lean back until your lower back touches the floor.
3. Twisting from the waist, turn diagonally to the right, exhale again as you twist. Keep your arms in front of your chest, in line with your shoulders.
4. Maintain the final posture for 30 seconds. Breathe normally. Repeat on the left side.
Benefits
• It tones the oblique and transverse abdominal muscles.
• It builds core strength.
• It stimulates the liver and the pancreas.
• It generates heat in the body, improving digestion.
Caution: Those with severe asthma, hernia or ulcers should refrain from practising this pose.
