Nauka = Boat, Asana = Posture or Pose

This yoga posture has been named after the shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.

How to do Naukasana (The Boat Pose)?

  1. Lie flat on the floor with hands on the sides. Let the palms face downwards.
  2. Start Inhaling and simultaneously raise the legs, arms and the upper body.
  3. The weight of the body will rest entirely on the buttocks. In the raised position, the toes should line up with the palms.
  4. Hold the breath and remain in this position for as long as you are comfortable.
  5. While returning to the original position exhale.
  6. Relax the entire body and remain inShavasanauntil you are ready to repeat the process. One may do this 2 to 5 times according to one’s capacity.

Benefits of Naukasana:

  1. Naukasana strengthens the abdominal muscles.
  2. It strengthens the muscles of the arms, thighs and shoulders.
  3. It improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.
  4. It helps in regulating blood flow at sugar level.
  5. It toughens muscles of neck, shoulder and the legs.
  6. The stretching, compressing and relaxation of the abdominal region involved with Naukasana is a really good and effective way of burning belly fat if practiced on a regular basis.
  7. The stimulation while performing the pose helps improve and regulate your digestion, including alleviating excessive gas and easing constipation.
  8. Most importantly it acts as a distress tool, keeping your mind free and peaceful.
  9. Asthma and heart patients are advised not to practice Naukasana.
  10. If you have low blood pressure, severe headache and migraine, you must avoid this yoga pose.
  11. People suffering from chronic diseasesor spinal disorders are advised not to practice this yoga pose.
  12. Women should avoid it during pregnancy and also during the first two days of the menstrual cycle.

Contraindications of the Boat Pose (Naukasana)

  • Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
  • Asthma and heart patients are advised to avoid this pose.
  • Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

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