Naukasana - Boat Pose Asana Importance & Benefits

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Naukasana is known as Boat Pose Yoga. It’s made up of two terms added together. Nauk refers to a sail, and asana refers to a yoga posture. It was given the name Naukasana (Boat Yoga Pose) because of this boat posture.


Navasana is a seated yoga asana in which the body is held in a “V” form by core power. It is thought to improve attention, endurance, and equilibrium, in addition to a variety of health activities.

What Does The Term “Navasana” Mean?

Its name is derived from the Sanskrit words nava, which represents “boat,” and asana, which signifies “posture” or “pose,” respectively. The form of the body balanced on the buttocks is said to resemble a boat floating on the water, hence the name.

In English, Navasana is simply known as boat pose.

The classic navasana can be done in a variety of ways, including:

  • Ardha navasana is a half-boat posture of bending feet.
  • Total boat posture with arms parallel to the ground (Paripurna navasana).
  • Single-legged boat posture with one knee twisted and one leg straight away from the body (Eka pada navasana).

Naukasana – Navasana is a basic yoga posture that is thought to open the manipura (navel centre) chakra, which is linked to the force of change. Self-esteem, morale, vitality, and metabolism are all boosted by activation of manipura chakra. It encourages taking risks and accepting responsibilities. Furthermore, naukasana is thought to unlock the svadhisthana (sacral) chakra, which is linked to imagination, and efficiency.

Because of its physical and mental advantages, Navasana is a common pose in a variety of yoga types. It is a sort of Ashtanga yoga’s primary set.

Naukasana: Steps And How To Do It

It can be difficult to keep track of our well being because we are so preoccupied with our 24×7 career including day tasks and responsibilities. Since all of the stress and anxiety will contribute to depression, we must de-stress and rejuvenate. And there’s no smarter method to do than by doing yoga. Yoga has been seen to be helpful not only for mental wellbeing but also for physical health. There are several yoga positions that are very fruitful and one of them is Naukasana, or the boat pose.

This asana is ideal for those who want to lose belly fat as well as tone their abs if they have still had trouble losing the excess flap around their stomach region. Naukasana is one of the few yoga positions that can be done on the stomach (prone position) as well as on the shoulder (supine position). For yoga beginners, it is a little challenging to do. But don’t be discouraged; with more practise, you’ll be able to master even the most difficult yoga poses.

This asana works to improve both the abdominal and back muscles. Instead of trying to keep your legs higher, try to concentrate on straightening your spine. Your back should be the main priority, and you must maintain your knees and waist straight.

Steps For The Boat Pose Are as Follows:

  • Lie down on your back with your feet along with your arms at your sides.
  • Inhale deeply, and raise your chest and feet off the surface, extending your arms towards your feet as you exhale.
  • Your pupils, fingertips, and toes should all be aligned in a straight line.
  • When your abdominal muscles relax, feel the strain in your navel region.
  • When holding the posture, continue to breathe slowly and effortlessly.
  • For a few seconds, stay in this place.
  • Slowly return to the field and calm while you exhale.
  • Only 3-4 rounds a day, just do not overdo  it.

Naukasana Has the Following Advantages

There are numerous advantages of Naukasana as it assists in the development of ABS six-packs, improves blood circulation as well as helps maintain kidney, thyroid, and prostate gland functions.

  • Strengthens the abdominal muscles
  • Helps build strings, calves, and shoulders muscles
  • Improves the health of all abdominal organs, especially the liver, pancreas, and kidneys
  • Aids in the control of blood supply at high sugar levels
  • Strengthens the spine, back, and leg muscles
  • Stretching, compressing, and stress relief of the abdominal area engaged in Naukasana is a very effective and useful way of burning belly fat
  • Aids in the improvement and regulation of digestion, including the relief of unnecessary gas and the alleviation of constipation
  • Serves as a de-stressing mechanism, allowing the mind to be free and at ease

Precautionary Measures

Although it brings a number of benefits, this asana needs to be avoided in certain conditions.

  • Naukasana is not recommended for people with asthma or heart problems.
  • This yoga posture can be avoided if you have low blood pressure, a heavy headache, or a migraine.
  • This yoga posture is not recommended for people with chronic illnesses or spinal disorders.
  • It should be avoided by women during breastfeeding and the first two days of their menstrual period.

Modifications to Naukasana

You may perform this pose in a variety of ways even with a few variations to make it more simple and enjoyable. Below are a few of them.

  • If the legs do need to be strengthened, bend the knees and gradually ease your way into the main pose with practise. Maintaining a bent knee position will aid in the gradual strengthening of the hamstrings and quadriceps.
  • Place your hands on the ground or the tips of your fingertips on the ground beside you if controlling your body is uncomfortable. Yoga blocks, positioned beside you and on which your palms are placed, will also help you maintain your balance.
  • Using yoga belts around your feet and leaning back with your spine will also help you gain faith in this Boat Pose.
  • Putting blankets under your hips will provide enough protection for your sit bones to allow you to go further into the position, and this will eventually help you learn the real posture without protection.
  • Using the wall to stabilise the upper back would have the proper body balance for the pose, and one can also realize the rewards of this support. But make sure you’re not too far away from the fence, and remember that the fence is just there to protect you; you shouldn’t lean your whole body against it.
  • The torso, not really the lower body, is perhaps the most critical aspect of Paripurna Navasana. It’s more important to relax the torso upwards than it is to spread the legs as much as possible. Mostly during practise of this posture, one should use the pillar help for the feet to get the most stretching for the torso by putting the tips of the toes on the surface while facing a wall.

Tips for Naukasana

Since the core muscles, as well as the lower back and legs, seem to be the most engaged in the entire Boat Pose, a swift relaxation is needed before moving on to the next round of Paripurna Navasana practise. Paschimottanasana should be practised for this, as the forward bent can help to loosen the muscles while still allowing the lower back to relax fully. Maintain this position for about 8 breaths, leaving the legs and hips loose rather than rigid as in the real practise of this posture.

Wrapping Up

There exists a number of yoga asanas to practise. But, it is crucial to perform the one that helps build your stamina and improves your strength. Among the various core building poses, Naukasana is one that enhances your core strength. Additionally, along with various other advantages it is also helpful in preventing kidney, liver, gastric and pancreas related health issues. No doubt, regular practise can help to control the symptoms of Covid-19 at a certain level.

You may also like:-

The Seated Staff Pose Or Dandasana in Yoga.
Legs up the wall pose (Viparita karani) Tips.
Introduction To Surya Namaskara.

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