Boat Pose (Naukasana) – Steps, Benefits, Precautions

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Boat Pose In Yoga - Naukasana, How to do Boat Pose In Yoga - Naukasana, Benefits of Boat Pose In Yoga - Naukasana, Precautions.
Boat Pose (Naukasana)

Boat Pose, also known as Naukasana in Sanskrit, is a yoga posture that involves balancing on the sit bones (Ischial Tuberosity) while lifting the legs and torso off the ground. This pose is a great pose to strengthen the core.


English NameBoat Pose
Sanskrit NameNaukasana
MeaningNaukasana is a Sanskrit word that is composed of two words, “Nauka” which means “boat,” and “asana” which means “pose”
Base positionLying down
Repetitions3-5 rounds for beginners. Hold the pose for 10 seconds.
Body PartCore, Abdomen
CategoryPawanmuktasana series 2
Category (English)Digestive And Abdominal Poses
BenefitsStrengthen the core, improve the balance, and posture.
PrecautionsAvoid in case you have any issues in the spine
Naukasana – Overview

How to do Boat Pose (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 Naukasana

  1. Naukasana (boat pose) stimulates the muscular, digestive, circu­latory, nervous and hormonal systems, tones all the organs and removes lethargy.
  2. It is extremely useful for strengthening the core, which can improve balance & stability.
  3. It is helpful in eliminating nervous tension and bringing about deep relaxation.
  4. It may be performed before shavasana in order to attain a deeper state of relaxation.
  5. If practised upon waking, it immediately restores freshness.
  6. It is also useful for women preparing for childbearing and may be practised during the second trimester of pregnancy. 

Precautions for Naukasana

  • Avoid in case you have 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.