11. Boat Pose (Naukasana)
Benefits:
Naukasana strengthens and tones the back, arms, abdomen, and leg muscles.
How to:
Lie on your back with your feet together and arms beside you.
Take a deep breath in and lift your chest and feet off the ground as you exhale. Simultaneously, raise and stretch the arms toward the feet.
Notice the tension in your navel area as the abdominal muscles contract and become engaged.
Continue breathing in and out. Keep your gaze, fingers, and toes in a parallel line.
As you exhale, come back slowly to the ground and relax.
If, at any time, you experience distress or pain, come out of the posture.
12. Wind-Relieving Pose (Pavanamuktasana)
Benefits:
Pavanamuktasana strengthens and tones back, abdomen, arms, leg muscles, and eases tension in the lower back. It also massages abdominal organs, improves blood circulation, aids in better digestion, and helps in the release of gas.
How to:
Lie on your back with feet together and arms beside the body.
Breathe in, and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
Breathe in again, and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
Hold for a few seconds while continuing inhalation and exhalation.
Tighten the grip of hands as you exhale and loosen the grip when you inhale.
Repeat this pose with the other leg and then with both legs together.
Rock up and down or roll from side to side a few times and then get up.
If, at any time, you experience distress or pain, come out of the posture.