Nāva means a ship. The final posture resembles a ship with oars hence the name.
- Sit in Dandāsana.
- While exhaling slightly lean backward and simultaneously raise the legs up to an angle of 600 to 650.
- Legs should be straight as a rod with out bending them at the knees.
- Body should be balance only on buttocks.
- The feet should be higher than the head level.
- Now remove the hands from the floor and stretch them forward Palms facing each other.
- Arms should be parallel to the ground.
- Stay in this position for about half a minute to one minute with normal breathing.
- Then exhale, lower the hands and legs respectively and relax.
- It reduces the fat around the waist line and tones up the kidneys.
- Strengthens the abdominal muscles and it tones the abdominal organs.
- It also tones the back.
- This pose relieves the bloating sensation due to gas.
- It also cures gastritis.