Canoe / Naukasana
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"Nauka="small boat." Begin in Ubja. Stretch your arms out before you. Your palms may face the ground or each other, or be pressed together. Arch your back and raise both chest and legs, leaving only the belly grounded.

Variation 1

Spread your arms and legs wide.

Variation 2

PART 1: Bend your knees and bring your feet together...

PART 2: Then open the feet out.

Variation 3

PART 1: Reach your arms back.

PART 2: Clasp your hands behind your back.

PART 3: Now bend your knees while reaching back.

PART 4: Finally, clasp your hands once more.

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