FOR EXISTING POLICY
FOR NEW POLICY
Health Benefits of Naukasana (Boat Pose): Steps and How to Perform With Precautions
Editorial Team - Nov 1 - 9 min. read
154
Naukasana or Boat Pose is a powerful yoga posture with immense health benefits. This asana strengthens the core, tones the legs, enhances digestion, boosts metabolism, and improves spinal flexibility.
Naukasana, or the Boat Pose, is a simple yet highly beneficial yoga posture. In Sanskrit, "Nauka" means Boat, and "Asana" means posture. As the name suggests, in Naukasana, the body is shaped like a boat. This asana tones the deep abdominal muscles and strengthens the hips, thighs, and spine. It improves digestion and metabolism and helps relieve stress.
In this article, we explore naukasana steps and benefits and naukasana contraindications.
What Is Naukasana?
Naukasana or Boat Pose is a reclining back-bending yoga posture. Our body is balanced on the sit bones, and the legs are lifted off the floor. The arms are stretched parallel to the ground, and the torso is raised to form a V-shape.
In Sanskrit, 'Nauka' means Boat, and 'Asana' means posture. The final position of Naukasana resembles the shape of a boat. Hence the name Boat Pose.
It is considered a base pose in Hatha Yoga and is practiced commonly. It is similar to the Uttihita Padmasana or Raised Lotus Pose. However, the Naukasana procedure focuses more on strengthening core muscles than flexibility.
Types of Naukasana
There are two main variations of the Naukasana procedure:
Ardha Naukasana (Half Boat Pose)
In this beginner-level variation, only the legs are raised off the ground while the lower back and torso remain on the floor. The arms remain rested on the floor by the sides initially. As you gain stability, raise the arms parallel to the ground. Focus on engaging the core.
Paripurna Naukasana (Full Boat Pose)
This is the classical form of the pose. The entire torso is lifted off the mat along with straightened legs, which are raised to an angle of 45-60 degrees. Arms are extended in front, parallel to the legs. This requires greater balance and core strength.
Other variations involve bending one or both knees or raising one leg higher than the other. Advanced practitioners can reach forward to hold the toes for a deeper stretch.
15 Health Benefits of Naukasana Yoga
Here are some amazing health benefits of naukasana yoga:
Strengthens Core Muscles
The Naukasana procedure engages with all the core muscles, including rectus abdominis, transverse abdominis, and internal and external obliques. Holding this posture helps build strength in the core area. A strong core supports the spine and improves posture.
Tones the Leg Muscles
Raising the legs off the floor in this Naukasana procedure engages and tones all the muscles of the legs, including the quadriceps, hamstrings, calves, and inner thighs. Regular practice can help shape and define the leg muscles.
Improves Digestion
The Boat Pose massages the internal organs like the intestines, liver, and kidneys. It stimulates the digestive fire and improves digestion and absorption. Regular practice relieves constipation.
Stimulates Thyroid Gland
The neck is extended backward in Naukasana, which helps stimulate the Thyroid gland. A healthy Thyroid helps regulate metabolism, heart rate, mood, and immunity.
Reduces Stress and Anxiety
Focusing on the breath while holding the challenging posture brings awareness inward. This has a calming effect on the mind and helps relieve stress and anxiety.
Boosts Metabolism
The squeezing and stretching action on the abdominal area increases digestive enzyme secretion. This stokes the digestive fire and boosts metabolism, which aids in weight loss.
Alleviates Respiratory Disorders
Deep breathing expands the chest and lungs fully in this Naukasana procedure. This increases lung capacity and oxygen supply to the body. It alleviates respiratory issues like Asthma.
Relieves Menstrual Discomfort
Naukasana helps relax the pelvic area and release lower back and hip tightness. This helps provide relief from menstrual cramps and discomfort.
Improves Blood Circulation
The inversion causes blood to flow towards the abdomen and torso. This nourishes the cells and tissues of the abdominal region. It also improves circulation in the legs by raising them.
Stimulates Endocrine Glands
The thyroid, pineal, and pituitary glands located in the neck and head region are stimulated due to the tilt of the head. This helps balance hormone levels.
Relieves Back Pain
The most important benefits of naukasana yoga are strengthening the core back muscles and improving the spine's flexibility. The hip flexor and hamstring stretch relieve tightness, reducing back aches and spasms.
Helps Achieve Mind-Body Balance
The physical balance coupled with the mental focus has a synchronizing effect on the mind and body. This promotes inner stability and awareness. The calming effects also balance your emotions.
Builds Physical Stamina
Holding the body still in this posture requires considerable arms, legs, and abs stamina. As you master the technique, physical endurance improves. This helps build stamina for other fitness activities as well.
Improves Body Alignment
Balancing the weight properly on the sit bones while keeping the legs and arms raised requires activation of core muscles. This improves overall body alignment and posture.
Develops Concentration
The challenging body balance forces you to channel awareness and focus only on the pose and breath. These are also the benefits of yoga. It trains your mind to concentrate amid chaos, developing razor-sharp focus.
Steps to Perform Naukasana
Follow these steps to do the Boat Pose correctly:
- Sit upright with legs extended in front of you, feet together, and arms by your sides.
- Inhale and lift your legs a few inches off the floor, keeping your knees bent. Extend arms forward.
- Exhale, straighten the legs, and lift them to a 45-60 degree angle. Engage thigh and core muscles.
- Inhale, lift your chest, and extend your arms parallel to the legs.
- Balance your weight on your sit bones. Avoid rounding your back.
- Hold this posture for 5-10 seconds, breathing normally.
- Exhale and slowly lower your legs, chest, and arms to the starting position.
- Relax your body before repeating 2-3 times more. Gradually increase the duration.
Who Should Avoid Naukasana?
People with the following conditions should avoid Naukasana:
- Hernia, abdominal surgery, or wounds
- Pregnancy
- Menstruation
- Severe back or neck injury
- Migraine, vertigo, epilepsy
- High blood pressure
- Heart problems
Beginners with weak core strength must practice Ardha Naukasana by lifting only their legs with their knees bent. Increase difficulty gradually. If you have any chronic medical condition, practice under guidance only.
Precautions and Safety Measures
Though a simple pose, the Naukasana procedure must be practiced carefully. Here are some important precautions:
- Avoid this pose if you suffer from spinal injuries, hernia, knee or neck problems.
- Do not overexert. Release the posture if you experience pain or shaking of your legs.
- Those with high blood pressure must practice under guidance only. Modify posture if feeling dizzy.
- Pregnant women should avoid this asana, especially after the first trimester.
- Refrain from practicing on a full stomach. Wait for at least 4-6 hours after meals.
- Do not hold the posture for long durations. Start with 5-10 seconds of hold time.
- Rest in Child's Pose if you experience fatigue or discomfort.
Conclusion
When performed correctly, the Naukasana procedure provides a great workout for the entire body, improving digestion and circulation. It takes some balance and core strength to hold this asana properly. Beginners can start with the Ardha Naukasana variation and gradually progress to the full form. Regular practice provides tremendous physical and mental health benefits. The Boat Pose is a must-have in any yoga sequence!
