Naukasana (Boat Pose) meaning, steps, precautions and benefits


Naukasana or Navasana widely known as Boat Pose is an excellent pose to strengthen the core. The Sanskrit name Naukasana is derived from two words, the first Nauka which means boat and the second Asana which means posture. In this asana, the whole body seems to be in the shape of a boat and is entirely balanced upon the buttocks. It gives an intense stretch to the abdomen and it strengthens the back and the abdominal muscles. There are several other benefits of Naukasana, but first let’s begin by knowing the steps to practice Naukasana.Naukasana (Boat Pose) meaning, steps, precautions and benefits

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Steps to practice Naukasana (Boat Pose)

To avoid the formation of any kind of injury and to attain the maximum benefits; it is very important to know the right alignment of the body in an asana. Here are the steps to practice Naukasana correctly: 

  1. Lie flat on the back keeping legs together and arms by the side of the body.
  2. Take a deep breath and hold it in while raising head, shoulders, arms, trunk and legs simultaneously from the ground.
  3. Keep the arms in line with the toes and at the same level of toes. Keep the arms straight with the palms down. Look towards the toes.
  4. Remain stable in the position while holding the breath for a minimum of 5 seconds or more, if possible.
  5. Return to the ground slowly as you exhale.
  6. Relax the whole body and take 3-5 long and deep breaths.

Practice 3 times. It is advised to relax in Shavasana (Corpse Pose) after practicing Boat pose as it helps in relaxing the abdominal muscles.

Precautions for Naukasana (Boat Pose) 

The precautions for Naukasana to be kept in mind for a safer practice are given below:

  • Avoid straining the body beyond the limits as it may cause back pain or injury.
  • Avoid practicing this asana during periods or at least during the first two days of every month’s menstrual cycle.
  • People suffering from any of this condition should avoid practicing this asana: High or low blood pressure, ulcer, joint pain, migraine, insomnia, heart disease, asthma or spinal disorders.

Benefits of Naukasana (Boat Pose)

The health benefits of Naukasana which one would experience gradually with regular practice are as follows :

  • Stimulates the functioning of the digestive system.
  • Rectifies nervous disorders therefore improves the functioning of nervous system.
  • Helpful in toning all the organs and removes lethargy.
  • Improves the whole body structure thus effective in curing navel displacement
  • Maintains the sugar level in the body therefore good for diabetes.
  • Improves the state of hormonal imbalance in the body.
  • Enhance blood circulation in the body.
  • Improves the functioning of liver, lungs, kidneys and pancreas.
  • Eliminates stress, tension and anxiety, thus gives deep relaxation and restores freshness.
  • Beneficial for people having hernia though they must first consult with their doctor. 

Stay healthy stay strong and get the best out of life.

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