Naukasana – Boat Pose

Post By: Published on: November 25, 2016 Reading time: 2 minutes

School of Yoga explains naukasana (Boat Pose)


Naukasana – Boat Pose

Naukasana technique: 

  • Sthithi (starting) position: Sit on the floor with legs stretched out ahead.
  • Place hands, palm down, next to the thigh. Breathe in.
  • Breathing out, bend the torso forward, using the hands and abdominal muscles, lift legs up as far as possible.
  • When legs are steady, remove hands from the side and stretch it toward toes.
  • Keep legs straight
  • Keep eyes, thumbs and toes in a straight line. 
  • Balance body on buttocks. maintain shallow breathing.
  • Hold of 5 counts. Increase to 30.
  • Breathing in, slowly come back to sthithi (starting) position. Repeat 3-5 times.
  • The drishti (gaze) recommended is padayogre-drishti (tip of the toe gaze).

Naukasana benefits 

  • This asana is excellent for removal of adipose tissue around the abdomen.
  • Also, downward pressure of the abdomen on the colon sets up peristalsis and cures constipation.
  • The upward movement of the torso and legs increases muscle tension on all elements of the muscles of the upper and lower back.
  • The thigh, hamstring and calf muscles get strengthened on account of the forced leg stretching action which is required to keep the leg up.
  • This asana rejuvenates cartilages and muscles in the spine as well as the sympathetic and parasympathetic nervous system.
  •  Menstruation related issues are resolved by this asana.
  • This asana is good for increasing sense of balance.

Naukasana contraindications 

  • Do not perform this asana if you are suffering from lower back problems and hernia.
  • If you have blood pressure, consult a doctor before practicing naukasana.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Naukasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Paschimotanasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi

  • Do not do this exercise if in case of high BP, cervical spondylitis, hernia or renal disease etc.
  • Do not relax abdomen. It can cause the walls to collapse and tearing of the inguinal hernia.
  • Do not take hands back as in paschimotanasana to use the momentum of the forward hand movement to lift torso. A sudden jerk could result in stomach cramps.
  • Keep knees together and legs straight for maximum benefit.
  • The subsidiary benefits are increased flexibility of the ankles, knees, hips and lower back.

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