How To Do Boat Pose: Steps, Benefits And Contraindication

Naukasana, or the Boat Pose, is a simple and a very powerful yoga posture with immense health benefits. In Sanskrit, "Nauka" means Boat, and "Asana" means posture.This yoga posture has been named after the shape it takes.This asana primarily strengthens your core muscles, along with core muscles this yoga pose tones the legs, enhances digestion, boosts metabolism, and improves spinal flexibility.In this article, we will learn How to do Naukasana (Boat Pose) and benefits and naukasana contraindications.

What Is a Boat Pose?

Naukasana or Boat Pose is a reclining back-bending yoga posture. In naukasana our body is balanced on our sit bones, and the legs are lifted off the ground. Your torso is raised to form a V-shape and the arms are stretched parallel to the ground.  In Sanskrit, 'Nauka' means Boat, and 'Asana' means posture. The final position of Naukasana looks like the shape of a boat. Hence the name of this yoga pose is Boat Pose.

It is considered as a basic pose in Hatha Yoga and is practiced commonly to improve your core muscles.The Naukasana focuses more on strengthening core muscles than flexibility.

Types of Boat Pose

There are two variations of the Naukasana

1. Ardha Naukasana (Half Boat Pose)
   In this beginner-level variation of naukasana, the legs are raised off the ground while your torso is raised to form a V-shape and the arms are stretched parallel to the ground. Focus on engaging the core. You may lower the leg and torso down near the ground, while your lower back is resting on the ground
   

2. Paripurna Naukasana (Full Boat Pose)
   This is the classical form of the pose. Your legs and your torso will be completely off the ground around 45-60 degrees. Your torso and your legs are making a nice v shape, your forehead and toes can be aligned. This requires strong core strength and greater balance.
   Other variations involve bending both knees or raising.

Steps To Do Boat Pose

1. Sit straight with legs extended in front of you, feet together, and arms by your sides.

2. Inhale and lift your legs a few inches off the ground,bend your leg at the knee. Extend arms forward.

3. Exhale, straighten your legs, and lift them up to a 45-60 degree angle from ground. Engage your thigh and core muscles.

4. Inhale, lift your chest, and extend your arms parallel to the ground.

5. Balance your weight on your sitting bones. Avoid rounding your lower back.

6. Hold this posture for 5-10 breaths, breathing normally.

7. Exhale and slowly lower your legs, back, and arms to the starting position.

8. Relax your body before repeating 2-3 times more. Gradually increase the duration.

Health Benefits Of The Boat Pose

• Strengthens the back and abdominal muscles

• Tones the leg and arm muscles

• Useful for people with hernia

Contraindications of the Naukasana – Boat Pose

• Do not practice Naukasana (Boat Pose) if you have low blood pressure, severe headache, migraine.

• If you have suffered from some Severe back or neck injury in the recent past.

• Asthma and heart patients are advised to avoid Naukasana (Boat Pose).

• Women should avoid doing  Naukasana (Boat Pose) during pregnancy and during the first two days of the menstrual cycle.

• If you are suffering with Hernia, abdominal surgery, or wounds it is advised not to practice naukasana (Boat Pose).

Precautions and Safety Measures

Beginners with weak core strength must practice Ardha Naukasana by lifting only their legs with their bent knees. Increase difficulty gradually. If you have any chronic medical condition, practice under guidance of a teacher only.

Conclusion

Naukasana, or the Boat Pose, is a simple and a very powerful yoga posture with immense health benefits. This asana tones the deep abdominal muscles and strengthens the core, hips, thighs, and spine. It improves your digestive health and increases your metabolism and helps relieve stress. Add this yoga pose in your daily practice and get the amazing benefits of it.

FAQs 

Q: What is the other name of Naukasana?

A: The name paripurna navasana comes from the Sanskrit words परिपूर्ण paripurna that mean "full", नाव nava meaning "boat" and आसन asana means "posture" or "seat". परिपूर्णनावासन means full boat pose.

Q: What is the significance of Naukasana (Boat Pose)

A: Naukasana or  Boat pose helps to strengthen your core muscles, tone your abdomen and improve your balance and stability. This pose helps to improve your digestion, aiding in metabolism and helps you to burn belly fat.

Q: What is the angle of navasana? 

A: Although it's not very important to follow some certain angles, in the final pose it looks like a 45 degree angle. Try not to force yourself. Gradually increase the intensity of this pose. 

Q: How to master Naukasana or  Boat pose?

A: As you can see two factors are very important to achieve this pose. 1 - your stability which you can practice in half naukasana with bent legs, 2 - your core muscles , you can improve your core muscles by practicing plank pose. 

Q: Who shouldn't do Naukasana?

A: if you have low blood pressure, severe headache, migraine, Severe back or neck injury in the recent past, during pregnancy and during the first two days of the menstrual cycle, Hernia, abdominal surgery, or wounds it is advised not to practice Naukasana (Boat Pose).