Naukasana (Boat Pose) – Steps, Benefits, and Tips
Naukasana, or Boat Pose, gets its name from the Sanskrit word "Nauka" meaning boat, as the final position of the body resembles a floating boat. This dynamic yoga asana is excellent for strengthening the core and toning the abdominal region.
How to Do Naukasana – Step-by-Step Guide
Starting Position:
Lie flat on your back, legs extended and arms resting beside your body.
Variation 1: Basic Boat Pose
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Inhale and raise both arms, shoulders, head, and spine off the floor simultaneously.
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At the same time, lift both legs off the floor, keeping them straight and together.
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Balance your body on your buttocks, forming a “V” shape.
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Hold the position for a few seconds with normal breathing, then exhale and gently lower your arms and legs back to the floor.
Variation 2: Hands on Thighs
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Place your palms on your thighs.
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Perform the same lifting motion as above, keeping your hands in contact with your thighs.
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Focus on engaging your core muscles throughout the pose.
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Exhale and return to the starting position.
Variation 3: Arms Extended Sideways
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Spread both arms outward (like wings) and keep your legs slightly apart.
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Inhale and raise your arms, head, and legs at the same time.
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Maintain the pose with steady breathing, then exhale and lower everything down.
Benefits of Naukasana
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Stimulates the navel region and strengthens abdominal muscles
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Enhances digestion and promotes smooth bowel movements
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Reduces gas, constipation, and related digestive disorders
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Helps alleviate lower back pain and strengthens the spine
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Useful in managing hernia symptoms (practice under guidance)
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Tones hip flexors and improves core stability
Precautions
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Avoid this asana if you have severe back pain, neck injury, or abdominal surgery
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People with heart conditions or high blood pressure should consult a yoga therapist
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Perform slowly and avoid jerky movements
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Pregnant women should not practice Naukasana
Pro Tip:
Practice Naukasana on an empty stomach, preferably in the morning, and follow it up with a gentle relaxation pose like Shavasana for best results.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
