How To Do Naukasana (Boat Pose) & What Are Its Health Benefits?

Naukasana (pronounced: NAUK-AAHS-uh-nuh), also known as boat pose, is a type of lying posture in which body takes the shape of a boat. As the name suggests, nauka means boat and asana means pose or posture. It is one of the few yoga poses that can be done on both back (supine position) and stomach (prone position).
Here are the steps for doing naukasana or boat pose. Also, know about the various health benefits and precautions of this pose.

Step-By-Step Procedure Of Doing Naukasana

  • First of all, lie down comfortably on a yoga mat keeping your feet together and arms beside the legs
  • Inhale deeply and raise your upper body and feet off the ground as you exhale
  • Stretch your arms toward your feet
  • Keep your eyes, fingers and toes aligned
  • Keep your legs straight and do not bend
  • Forming a boat-like posture, try touching your legs with both your hands
  • Maintain the pose at 45 degrees
  • Hold your breath and posture for 10-15 seconds
  • Keep breathing easily and deeply while maintaining the pose
  • Now gradually exhale and come back to the initial position and relax.
  • Perform 3-4 repetitions daily

Health Benefits Of Practicing Boat Pose

  • Regulates blood sugar
  • Strengthens back, neck, arms, leg and abdominal muscles
  • Distresses your mind, makes it calm and uncluttered
  • Tones leg and arm muscles
  • Aids in digestion
  • Eases constipation
  • Burns belly fat
  • Builds six-pack abs
  • Improves health of all organs in abdominal region especially liver, pancreas and kidney

Precautions & Contraindications

  • Do not practice this pose if you are an asthmatic or heart patient.
  • People with the problem of low blood pressure, ulcer, arthritis, migraine or a severe headache should not practice this pose.
  • People who have suffered from any chronic diseases or spinal disorders should also not do this pose.
  • Women should avoid this pose during pregnancy and menstruation days.
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