How to Do Boat Pose or Naukasana in Yoga- IndianYoga.in

Yoga science scientists and Indian sages have brought yoga to wherever it’s nowadays. Taking inspiration from everything and animals in nature, we’ve created yoga rugs.

Inspired by a ship that is still calm even in stormy seas, Indian yogis have created Naukasana or Navasana. In English, this position is additionally known as Boat cause.
During the observe of naukasana, the body comes during a boat-like form. There will be many varieties of this position. Like, excellent Navasana, Ardha Navasana, Ekpad Navasana (ekapadanavasana) etc. throughout naukasana observe, stretching of legs and hands occur at the same time within the body.

Technique of Boat Pose or Naukasana:
A lot of strength is needed within the higher thighs to carry this cause. There square measure quad muscles during this a part of the body. Stretching these muscles with hamstrings helps in playing the posture properly. Continuous observe of this position will increase flexibility in these muscles.
It is a fun position to boost your balance and strengthen the spine. It conjointly stretches the shoulder muscles and offers a full stretch to your waist. See a way to do it-

  • Lie on your back.
  • Elevate your higher and lower body.
  • Keep your toes before of your eyes.
  • Keep your knees and back straight.
  • Keep your arms parallel to the bottom and unfold forward.
  • Tighten your abdominal muscles.
  • Keep respiratory and exhale.

Benefits of Boat Pose or Naukasana:

  • A lot of strength is needed within the higher thighs to carry this cause. There square measure quad muscles during this a part of the body. Stretching these muscles with hamstrings helps in playing the posture properly. Continuous observe of this position will increase flexibility in these muscles.
  • Hips play a crucial role in leveling the body whereas playing naukasana. This position can facilitate strengthen the hips, balance the body with the strength of the bones of the hips or hip bones. the upper you elevate your legs and straighten the body part, the stronger your hip flexors become.
  • During this position, the burden of the body must be focused. this is often the core space of   the body. Abdominal muscles or abs ought to be hardened to perform this position. Repeatedly modification the muscles makes her stronger. it’s important to strengthen these muscles to try to to different advanced level yogas.
  • Since nauksan works on the muscles of the lower abdomen, it improves and improves digestion. Hardening of the muscles contains a positive result on the lower abdominal organs, it conjointly helps in running the systema digestorium higher.


Avoid active nauksana if you’ve got the subsequent issues.

  • Asthma
  • Diarrhea
  • Headache
  • heart illness
  • Insomnia
  • Low vital sign
  • Diabetes
  • Having surgery recently
  • Stomach injury
  • Injury to knees, hips, hands and shoulders
  • Initially do Naukasana underneath the direction of a yoga trainer.
  • You can try this position on your own yet.
  • Always consult a doctor before you begin active Naukasana.

Naukasana may be a superb seat of yoga science. A healthy mind resides solely during a healthy body. Naukasana not solely activates metabolism however conjointly helps to stay your mind stable. And in today’s world, maintaining balance is that the most significant issue. Naukasan helps to develop constant quality related to creating balance in your body.

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