The shape of the body becomes like the shape of a boat in the practice of this asana so it is called Navaka Asana. The practice of this asana gives pressure on the naval and total weight of the whole body remains on the navel.
Spread a mat or bed sheet on the floor and lie down on the stomach for the practice of this asana. Now join your hands in prayer position and keep them forwardly in the line of the head. Join heels and tiptoes altogether and keep them stretched on the floor. After that, raise your legs and front portion of the body up slowly as much as you can by inhaling. The body should be raised in this way so that the total weight of the body may remain on the naval and the feet and head should remain upwardly. The shape of the body should become like the shape of a boat. Now move your hands and then legs but the body should remain in the shape of a boat. Stop breath inside as much as you can and then bring the body in normal position and loose the body completely by exhaling. Thus, do this activity 3 times.
When total weight of the whole body is centered on the navel and the body shape has become like the shape of a boat, stay in this position until the muscles of liver feel vibration.
The person, who has been suffering from ulcer and colitis, should not do the practice of this asana. The person can feel difficulty while raising the body upwardly in the beginning, so the practice of this asana should be done according to physical capacity.
This asana reduces the fat gathered on the stomach and ends obesity (fatness). It is very useful asana for fat persons. The practice of this asana cures diabetes, constipation and fits the digestive system. It is useful to increase appetite and energy in the body. This asana cures lungs disorder and breathing problems and supply pure oxygen in the lungs. It makes the blood circulation fast in all the body parts because of which muscles become flexible. It cures disorders of the liver and spleen and increases physical power. It is also useful in backache and neck pain.