Naukasana - The Boat Pose
Naukasana - The Boat Pose

Introduction: Naukasana – The Boat Pose

The meaning of the sanskrit word “Nauka” represents “Boat”. That’s how come Naukasana is represents and known as Boat Pose. Since as doing Naukasana the whole structure of the body looks like a boat shaped . There is also reverse procedure of Naukasana known as Viprit Naukasana or Reverse Boat Pose which is also accustomed to handle many disorders.

It’s advisable that one should stay in this pose for at least 10-60 seconds and practice it for 3-4 sessions just do not exaggerate it.

It is pronounced as nau-ka-sa-na.

Benefits of Naukasana – The Boat Pose

  • Disfigurations of the vertebral column are adjusted and corrected.
  • It influences the level of blood flow at sugar level.
  • This asana fortifies and tone up the pelvic girdle, arms, thighs, knees, calves, feet.
  • It step-ups liver’s and pancreas’s power of secretion.
  • This asana is very helpful and perfect for cutting down problems associated with stomach.
  • Naukasana does good in strengthening of lungs & abdominal muscular tissue.
  • It enlarges the chest and fortifies the lungs.
  • It strengthens and tone up the muscular tissue of the backbone, the lower limbs, cervix and shoulders.
  • This Asana is more valuable in Diabetes and Dyspepsia or stomach upset.
  • Whatsoever abnormal curve of the backbone is corrected by Naukasana.
  • Increase the flexibility of spinal cord by regular practice of this asana.

Precaution for Naukasana – The Boat Pose

Those who are suffering from high blood pressure, articulation coxae (Hip joint ) disorders, herniation & ulceration should keep off practicing Naukasana. Don’t curve legs at the knee joint. Give up the Asana if there’s any painful sensation in abdominal muscles. Those suffering from heart disease and lumbar spondilitis should not do this asana.

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Naukasana - The Boat Pose
Naukasana – The Boat Pose

Step for Naukasana – The Boat Pose

  1. Firstly lie in Shava–Asana – The Corpse Pose posture on the floor on your backbon e.Hold on your  feet unitedly and set your hands on the thighs.
  2. Then breathe in profoundly and arouse your head bit by bit slowly accompanying your neck and  shoulder then legs such that your  head, hands & legs construct  a boat type structure.
  3. Do this asana with no jerk and jolt  or bowing the knees & elbows.
  4. Afterwards arise your head and legs unitedly far-off above the ground as achievable.
  5. Carry on this posture by arresting your breathing time as long time  as you find easy.
  6. Finally breathe out and come back to normal beginning position.