Naukasana / Boat Pose

Samriddhi Rimal September 5, 2022 1:56 pm

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

  1. Start in Dandasana.
  1. Bend your legs and bring your thighs closer to your chest.
  1. Exhaling, recline your spine and shift your balance on your tailbone.
  1. Exhaling, raise your feet off the ground straightening your legs.
  1. Now bring your arms up parallel to the ground. Hold for five breaths.

Alternative Method

  1. Lie flat on your mat with your feet together and arms on the sides.
  1. Take a deep breath in. Now, exhaling lift your upper body and feet off the ground.
  1. Stretch your arms forward parallel to the ground. Now balance on your buttocks. Hold for a few breaths.

Tips for Beginners

  1. For Steps 1 – 3 and Alternative Steps 1 – 5 – Do not hold your breath.
  1. For the Final Position – Focus on a single fixed point and tighten your abdominal muscles to maintain balance.

Modifications and Props

  1. 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.
  1. For Beginners – Raise one leg at a time.
  1. 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.
  1. For Advanced Practitioners – Recline your spine even more.
  1. 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.


  1. Setu Bandhasana / Bridge Pose


  1. Do not practice if you have chronic diseases, spinal disorders, low blood pressure, migraine, asthma, and heart problems.
  2. Women should avoid this pose during Pregnancy and the first two days of the menstrual cycle.


  1. Strengthens the abdominal muscles, thighs, chest, shoulders, and arms.
  2. Improves digestion and blood circulation.
  3. Helps to reduce belly fat.
  4. Good for people with diabetes.
  5. Relieves stress.
  6. Helps in regulating the lungs, pancreas, and liver functions.
  7. Also helps in regulating the thyroid, prostate glands, and kidney.
  8. Cures constipation.

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
  • References from Wikipedia

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