Naukasana or Boat Pose is a balancing yoga posture that resembles a boat. The legs are raised off the ground with your spine reclined slightly and arms extended forward, parallel to the ground.
Sanskrit Name and Meaning of Boat Pose
- Sanskrit Name – Naukasana
- Pronunciation – Nau-Kaah-Suh-Nuh
- Meaning –
- Nauka – Boat
Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.
Step-by-Step Instruction
- Start in Dandasana.
- Bend your legs and bring your thighs closer to your chest.
- Exhaling, recline your spine and shift your balance on your tailbone.
- Exhaling, raise your feet off the ground straightening your legs.
- Now bring your arms up parallel to the ground. Hold for five breaths.
Alternative Method
- Lie flat on your mat with your feet together and arms on the sides.
- Take a deep breath in. Now, exhaling lift your upper body and feet off the ground.
- Stretch your arms forward parallel to the ground. Now balance on your buttocks. Hold for a few breaths.
Tips for Beginners
- For Steps 1 – 3 and Alternative Steps 1 – 5 – Do not hold your breath.
- For the Final Position – Focus on a single fixed point and tighten your abdominal muscles to maintain balance.
Modifications and Props
- For Beginners – You can keep your knees bent. If this is also difficult, you can place your feet on the ground and focus just on your reclined back.
- For Beginners – Raise one leg at a time.
- For Balance – Separate hands and legs slightly. If this doesn’t help, place your palms on the ground behind or beside your hips with your elbows bent.
- For Advanced Practitioners – Recline your spine even more.
- For Rounded Back – This happens when you don’t have enough power to hold the position. Grab the back of your thighs and elongate your spine.
Counterpose
- Setu Bandhasana / Bridge Pose
Contra-Indications
- Do not practice if you have chronic diseases, spinal disorders, low blood pressure, migraine, asthma, and heart problems.
- Women should avoid this pose during Pregnancy and the first two days of the menstrual cycle.
Benefits
- Strengthens the abdominal muscles, thighs, chest, shoulders, and arms.
- Improves digestion and blood circulation.
- Helps to reduce belly fat.
- Good for people with diabetes.
- Relieves stress.
- Helps in regulating the lungs, pancreas, and liver functions.
- Also helps in regulating the thyroid, prostate glands, and kidney.
- Cures constipation.
Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.
References
- References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
- References from Wikipedia
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