Nauka = Boat, Asana = Posture or Pose

This yoga posture has been named after the shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.

How to do Boat Pose (Naukasana)

1. Lie on your back with your feet together and arms beside your body.

2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.

3. Your eyes, fingers and toes should be in a line.

4. Feel the tension in your navel area as the abdominal muscles contract.

5. Keep breathing deeply and easily while maintaining the pose.

6. As you exhale, come back to the ground slowly and relax.

It also forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).

Benefits of Boat Pose (Naukasana)

• Strengthens the back and abdominal muscles

• Tones the leg and arm muscles

• Useful for people with hernia

Contraindications

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past

• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.

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