Boat Pose (Naukasana)

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)

  • Lie on your back with your feet together and arms beside your body.
  • Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the pose.
  • 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.
  • Asthma and heart patients are advised to avoid this pose.
  • Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

 

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(Yoga Poses)

 

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.

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement engaged in stress-management and service initiatives. Read More