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 Boat Pose (Naukasana)
- Lie on your back with your feet together and arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- As you exhale, come back to the ground slowly and relax.
It also forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).
Benefits of Boat Pose (Naukasana)
- Strengthens the back and abdominal muscles
- Tones the leg and arm muscles
- Useful for people with hernia
Contraindications
- 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
- Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.
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