Naukasana also known as boat pose in yoga is a part of the Pawanmuktasana series 2 (Digestive / abdominal group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the digestive system. It also eliminates energy blockages in the abdominal area.
How to do Boat Pose In Yoga – Naukasana
- Lie in the starting position.
- Keep your eyes open throughout.
- Breathe in deeply. Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 1 5 em off the floor. Balance the body on the buttocks and keep the spine straight.
- The arms should be held at the same level and in line with the toes. The hands should be open with the palms down. Look towards the toes.
- Remain in the final position and hold the breath. Count to 5 mentally (or for longer if possible).
- Breathe out and return to the supine position. Be careful not to injure the back of the head while returning to the floor.
- Relax the whole body.
- This is one round.
- Practice 3 to 5 rounds.
- Relax in shavasana after each round, gently pushing out the abdomen with inhalation to relax the stomach muscles.
Breathing pattern while doing Boat Pose In Yoga – Naukasana
- Inhale before raising the body.
- Retain the breath while raising, tensing and lowering the body.
- Exhale as you return to the starting position.
Benefits of doing Boat Pose In Yoga – Naukasana:
- This asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy.
- It is especially useful for eliminating nervous tension and bringing about deep relaxation.
- It may be performed before shavasana in order to attain a deeper state of relaxation. If practised upon waking, it immediately restores freshness.
- It is also useful for women preparing for childbearing and may be practised during the second trimester of pregnancy.
Precautions of Boat Pose In Yoga – Naukasana:
- Any chronic disease or spinal problems.
- Avoid in case of low blood pressure and severe headache and migraine.
- Heart patients and people suffering from asthama should avoid this practice.
- Avoid during the first two days of the menstrual cycle.
Pawanmuktasana Part II – Digestive / Abdominal Poses in YogaBoat Pose In Yoga - Naukasana is a part of the Pawanmuktasana Series II. The series corresponds to the Digestive/Abdominal poses in Yoga. They are a group of asanas concerned specifically with strengthening the digestive system. This is the second part of the Pawanmuktasana Series 1,2,3. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana – 2) also help in eliminating energy blockages in the abdominal area. The sequence for Digestive and Abdominal Poses in Yoga – Pawanmuktasana Part 2 is as important as it is form any other yoga poses or technique. The following is the recommended sequence.
- Raised Legs Pose – Padotthanasana
- Leg rotation – Padchakrasana
- Cycling in yoga – Pada Sanchalanasana
- Leg lock pose – Supta pawanmuktasana
- Rocking and rolling in yoga – Jhulana Lurhakanasana
- Sleeping abdominal stretch pose – Supta Udarakarshanasana
- Universal spinal twist – Shava Udarakarshanasana
- Boat pose – Naukasana
We hope you found this article on Boat Pose In Yoga - Naukasana useful. This is intended to give you a detailed information on Boat Pose In Yoga - Naukasana, how to do Boat Pose In Yoga - Naukasana, including its benefits, and precautions.