Boat Pose Yoga (Naukasana) Steps, Benefits and Precautions

Naukasana meaning

Naukasana is comprised of two words-Nauka means Boat and Asana indicate Yoga pose. Since it is having the shape of a boat hence the name is Naukasana. Navasana is one of the few yoga poses that can be performed both lie on your back (Supine position) as well as stomach (Prone position). Boat pose is very good from a health point of view as it is not only stretching the abdominal muscles in fact tones all the vital organs of the abdomen. It is helpful to treat pancreas, liver, kidney, and gastric juices related problems.

How to do Boat Pose Yoga

The different simple steps to perform Naukasana are given below. There are three types of Nuakasana one is simple, second is advanced variation. Both are in the supine position while the third one is a prone position where the entire body is stretched and the arms are kept before the head.

Variations of Boat pose

The different modifications of boat pose are being mentioned. One can perform these variations as per the flexibility of his body.

How to perform simple Boat pose

• Lie down on the supine position (back).
• Your feet should be together and stretched and your arms are beside your legs.
• Inhale raises your entire body at 30 degrees so that you can see your toes with eyes.
• Keep your palm on the thighs.
• Remain in the pose as long as you can maintain. Initially, it maybe 20 seconds, increases the time up to 2 minutes.
• While maintaining the pose, feel the stretching on your navel area.
• Bring your body down with a deep exhale and relax.
• Inhale –exhale slowly while maintaining the pose.

How to perform advanced Boat pose

• Lie down on your back.
• Your entire body is straight and stretched.
•  No gap between your legs and arms are beside the legs.
• Inhale raises your body at 45 degrees and tries to maintain the body at your buttock.
• Now ensure that your palms come out to your knees.
• Remain in the pose initially for 10-20 seconds. You may increase the time as per your convenience.
• Bring your body down with a deep exhale and relax.
• Inhale –exhale slowly while maintaining the pose.

Boat pose steps while lying on stomach

• Lie down on your stomach.
• Brings your arms before your head.
•  No gap between your legs and make your fingers interlocked.
• Inhale raises your body at 30 degrees.
• Remain in the pose initially for 10-20 seconds. You may increase the time as per your convenience.
• Bring your body down with a deep exhale and relax.
• Inhale –exhale slowly while maintaining the pose.

Boat pose health benefits

• Lose belly fat: The boat pose asana facilitates suitable stretching, compressing, and relaxation to the abdominal region thus good to burn belly fat if practiced on a regular basis. It is one of the effective asanas for the flat body.
• Slim waist:  Navasana is good to reduce fat around the waist.
• Good for Kidney: It strengthens the kidney and toned it.
• Navel displacement: It helps to place the navel at the appropriate position.
• Gastric juices: It is good for the secretion of gastric juices and effective for the digestion process and stimulates the peristaltic movement of the intestine.
• Strengthens the abdominal muscles: Navasana strengthens the abdominal muscles as it gives an appropriate stretching to the stomach wall.
• Treat diabetes: The advanced variation of boat pose helps to secrete pancreatic juices thus regulates the function of the pancreas and cure diabetes.
• Develop six-pack abs: It is a quite powerful yoga pose and gives considerable stretching to the abdominal muscles. Practice on a regular basis for a longer period of time helps to develop six-pack abs. What’s the use of going to Gyms for six-pack abs when it is possible through natural means i.e. Yoga.
• Improves blood circulation: Navasana helps to improve blood circulation by burning the additional fats in the arteries and veins.
•  Healthy kidney: If the advanced asana performed in the presence of a Yoga expert, it helps to cure kidney problems. S
• Strengthens back muscles: It is helpful to make weak back muscles stronger.
• Good for hormones: More or less, it strengthens all the systems of the body like muscular, digestive, circulatory, nervous, and hormonal systems.
• Remove lethargy: It removes toxins from the body and makes the body active and energetic.

Boat pose precautions and contradiction

• Hernia: People suffering from hernia should practice only after consulting a Yoga expert.
• Spinal injuries: Don’t practice this yoga with spinal problems.
• Blood pressure: Avoid if you are experiencing high blood pressure, severe headache, and migraine.
• Asthma: Avoid it while having asthma.
• Heart patients: If somebody has heart problems, it is better to skip the Yoga pose.
• Pregnancy: Don’t practice it during pregnancy and MC period.
• Hip joint pain: Patients suffering from hip joint pain and arthritis shouldn’t practice it.
• Migraine: It should be avoided if one having severe headaches and migraines.
• Diarrhea
• Heart problems
• Insomnia
• Neck injury

Beginner’s tip

It will be a little bit difficult to perform this asana by the practitioners who are learning yoga. But they shouldn’t be disheartened. Initially lie down on Shavasana. Now, stretch your body by bringing your arms behind your head (Stick asana). Raise your right arm, head, and left leg at a 30-degree angle, maintain for 10-15 seconds. Do the same thing with your left arm, head, and right leg. Perform it 3 to 4 rounds. This is the variation of Shalabhasana. Now, you may try for a simple boat pose. Still having problems, one may consult a yoga expert practice it in a better way.

Complementary pose

• Parvatasana
• Vakrasana
• Dhanurasana
• Gomukasana
• Halasana
• Makrasana
• Shalbhasana
• Bhujangasana