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.
Overview
| English Name | Boat Pose |
| Sanskrit Name | Naukasana |
| Hindi | नौकासन |
| Meaning | Naukasana is a Sanskrit word that is composed of two words, “Nauka” which means “boat,” and “asana” which means “pose” |
| Base position | Lying down |
| Repetitions | 3-5 rounds for beginners. Hold the pose for 10 seconds. |
| Body Part | Core, Abdomen |
| Category | Pawanmuktasana series 2 |
| Category (English) | Digestive And Abdominal Poses |
| Benefits | Strengthen the core, improve the balance, and posture. |
| Precautions | Avoid in case you have any issues in the spine |
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
- Naukasana (boat pose) stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy.
- It is extremely useful for strengthening the core, which can improve balance & stability.
- It is helpful in 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 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.