Boat Pose (Naukasana)
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 / Boat Pose
- 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 the Boat Pose (Naukasana)
- 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 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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Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.
FAQ's on Naukasana
Naukasana or the boat pose - comes from the Sanskrit word nauka means boat and asana means posture or pose. In this asana, your body comes in the shape of a boat.
"Benefits of Naukasana - *Strengthens the muscles of the abdomen, arms, thighs, and shoulders. *Organs of the abdomen like liver, pancreas, and kidney function better. *Regulates the flow of blood. *Useful for people with hernia"
Navasana or Paripurna Navasana or Boat pose or Full Boat pose
"*Lie on your back with your feet together and arms by your sides. *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 one line. *Be aware of the tension in your navel area. *Keep breathing deeply and easily while maintaining stillness in the pose. *As you exhale, come back to the ground slowly and relax."
Don't do Parvatasana in spinal injury and spinal abnormalities, frozen shoulder, and arthritis.
Other names of cat pose are - Bidalasana or Marjariasana
The dizziness is due to vertigo or not proper yoga postures or practicing at a high speed or being dehydrated.
Cobra stretch or Bhujangasana affect the abdomen, thorax, stomach, and lungs. This pose is included in Suryanamaskar (Sun Salutation) as well as in Padma Sadhna. It is done while lying down on your stomach.
Cat pose is called so as it incorporates the feline stretch in the yoga workout.
Do cobra stretch for 4-5 breaths in one round. Repeat 4-5 rounds either in the morning or evening on a light stomach.
In cobra pose you curve back your spine while lying on the stomach. This stretches your stomach, abdomen, and neck.
Yes, the regular practice of cobra pose has shown a reduction in the belly as it tones the abdomen.
The Cobra stretch is good. Listen to your body. Don't exert too much lest you develop strain on your back.
Yes, cobra stretch is good. Listen to your body. Don't exert too much lest you develop strain on your back.
Yes, you may practice cobra stretch on a bed. Many practitioners find it difficult to get up from the floor. So doing it on the bed is better than not doing it at all.