The Boat pose is known by different names – Naukasana ( नौकासन ) and Navasana ( नावासन ). This great yoga pose is not only strengthens your core and back muscles but also reduces belly fat significantly. In this section, we will discuss various such health benefits, steps and precautions for performing boat pose.
The Sanskrit name for boat pose is derived from two words, Nauka ( नौका ) or Nava ( नावा ) meaning boat and Asana ( आसन ) means ‘posture or seat’. In this asana, your whole body resembles the shape of a boat where it is balanced upon the buttocks. Moreover, boat pose also promotes the correct body posture.
Naukasana is one of the most effective yoga poses that tones the vital organs of our abdomen. For beginners this asana may be a challenging pose but its regular practice can be helpful in building core strength, stability & awareness.
The major benefits of Boat Pose includes the faster blood circulation and oxygen towards your abdomen and lower back. This asana can be practiced both lying on the back as well as on the stomach. Following are some of its modifications:
- Ardh Navasana (Half boat pose),
- Paripurna Navasana (Full boat pose),
- Ekapada Navasana (One leg boat pose).
Steps to practice Naukasana (Boat Pose)
To get the maximum benefits and to avoid any injury; it’s really important to know the correct alignment of the body in this asana. So, following is the step-by-step guide to do Naukasana (Boat Pose):
Step 1:
Roll out your yoga mat and lie flat on your back keeping both legs together, meanwhile hold your arms on sides of the body.
Step 2:
Take a deep breath in and hold it and raise your head, shoulders, chest, trunk. feet and legs off the ground while you exhale.
Step 3:
Keep arms & fingers outstretched towards your toes. Ensure your eyes, fingers & toes are in one line at 45° angle to the floor.
Step 4:
Let all your body weight rest entirely on the buttocks. Feel the tension in your navel area as your abdominal muscles contract.
Step 5:
Breathe as usual & hold this position for few seconds. And as you exhale bring back your body to the starting position & relax.
The boat pose (Navasana or Naukasana) Variations:
There are three different types of boat pose where supine boat pose is easier than twisting or block roll boat pose. The latter two are advanced variations.
1. Supine Boat Pose: Lie down on your back with arms and legs outstretched. Then inhale slowly and as you exhale, raise your chest up. Extend your arms and feet in upward direction. Balance body weight rest on your hips.
2. Twisting Boat Pose: In this variation of the boat pose, place your hands on your chest and as you breathe in, rotate your lower back towards the left. And when you breathe out; just start swiveling towards the right side.
3. Block Roll Boat Pose: Take a yoga block and place it between your thighs. Bring both legs together and lift them up and form the shape of Naukasana. Your core muscles gets strengthened and toned with steady breathing.
The Seven Health Benefits of the Boat Pose (Navasana or Naukasana)
Following are the health benefits of Naukasana- the boat pose that you would attain gradually with regular practice :
1. Improves your digestion
- In the boat pose, your abdominal organs get contracted. This contraction helps in toning and stimulating these organs.
- This asana not only brings the much needed vitality to the digestion process but it also cures acidity and constipation.
2. Refreshes Iliopsoas Muscle
- The boat pose provides a refreshing effect to your Iliopsoas muscle that is important for standing, walking and running.
- Iliopsoas muscle is made up of Psoas major and Iliacus muscles. Both of them work as the strongest flexor of your hip.
3. Toughens the body muscles
- This asana helpful in toning and strengthening the muscles of arms, thighs, shoulders, back, thigh, hips, legs and neck.
- The benefits of boat pose includes – it fixes body alignment and makes it more energetic and removes lethargy & toxins.
4. Promotes healthy weight loss
- The stretching, compressing and relaxing of the abdominal organs during Naukasana help you to loss excess belly fat.
- Naukasana is a helpful yoga pose that helps you in developing six-pack abs. Plus, it also provides you a very robust look.
5. Improves functioning of vital organs
- Boat pose improves hormonal imbalances. It also supports proper secretions of thyroid, pancreas and prostate glands.
- Naukasana regulates the functioning of vital organs such as lungs, liver and kidneys. This asana may also cures diabetes.
6. Curing Navel Displacement
- As per yogic beliefs, the navel displacement is a condition when the navel center shifts. This pose gives massage to navel.
- The Boat pose relieves the symptoms of navel displacement for instance constipation, stomach pain and lack of appetite.
7. Helps to calms down Mind
- The Boat pose (Naukasana) helps to calm your mind. It enables you to enjoy the present moment and work with alertness.
- It cures nervous disorders & aids to eliminate stress, tension and anxiety. Plus, it gives deep relaxation & restores freshness.
Precautions and Contraindications of Naukasana – Boat Pose
The precautions for Naukasana to be kept in mind for a safer practice are given below:
- People with high or low blood pressure, severe headache, migraine or insomnia should avoid the practice of boat pose.
- If are suffering from asthma and any heart patients, then you should avoid performing this yoga pose.
- Women should avoid the practice this boat pose (naukasana) during their pregnancy and menstrual cycle every month.
- You should not do boat pose, if you have any joint problems, neck injury, arthritis, diarrhea, ulcer, heart disease.
- You should avoid stretching your body beyond the limits as this may cause to back pain or injuries.
Preparatory Asanas
- Uttanasana
- Dhanurasana
- Adho Mukha Savanasana
Follow-up Asanas
- Shavasana,
- Shalabhasana,
- Bhujangasana,
Also Read : Jathara Parivartanasana – Benefits, Steps And Precautions
Tips For Beginners
- You may practice 3-4 repetitions of this asana daily and should avoid overdoing it. Don’t hold the breath while you you perform this pose.
- After performing the boat pose relax in Shavasana (The Corpse Pose) as this may helps in relaxing your abdominal muscles.
- Many yoga experts believe this asana to be beneficial for people with hernia. But we advice they should consult this with their doctor first.
Conclusion
The boat pose ( Naukasana ) is beneficial for both your mental and physical health. This asana revitalizes your entire body and makes your mind stress and tension free. Plus, it may cures depression and rejuvenates your mood.
The practice of Naukasana may be a bit difficult for beginners. But don’t worry, you would get better with its regular practice. If you have any suggestions, feel free to ask anything about this topic in the comment section below.
FAQs Related to Boat Pose (Naukasana)
What is the boat pose (Naukasana)? What are its health benefits?
The boat pose is a type of balancing yoga asana that improves the spiritual awareness of one’s Mooladhara Chakra. It improves the Pita dosha. Moreover, this asana induces the tension in abdominal muscles that helps to strengthen them.
Who should avoid the practice of the boat pose (Naukasana)?
Women who are pregnant or menstruating should avoid the practice of boat pose (nauakasana). This may cause unnecessary load to the stomach. Plus, if have any chronic illness such as severe headache, migraine, insomnia or spinal disorders.
How long should one hold the position of Naukasana or Navasana?
The beginners can start with holding the boat pose for 10–20 seconds. This time duration for holding this boat pose, one may increase gradually up to one minute. Furthermore, elderly people should not hold the pose more than five seconds.
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