Naukasana, also known as Boat Pose, is a dynamic yoga position that offers many health benefits. The Naukasana or the boat pose helps build up the core, tone the legs, and promote digestion, metabolism, and flexibility.
Naukasana, often known as the Boat Pose, is a simple but very beneficial yoga posture. In this article, we are going to discuss Naukasana steps and benefits.
What is Naukasana?
Naukasana, often known as Boat Pose, is a reclining, back-bending yoga posture. Our body is balanced on the sit bones, and the legs are lifted from the ground. The arms are stretched parallel to the ground, while the body is elevated to form a V shape.
In Sanskrit, ‘Nauka’ means boat, and ‘Asana’ means posture. Naukasana’s final pose resembles the shape of a boat. Hence the name Boat Pose.
Benefits of Naukasana (Boat Pose)
Naukasan offers an extensive range of benefits that contribute to both physical strength and mental clarity:
Strengthens the core
The Naukasana yoga pose works all of the core muscles, including the rectus abdominis, transverse abdominis, and internal and external obliques. Practicing this boat pose yoga helps to strengthen the core area. A strong core strengthens the spine and improves the posture of the body.
Tones the Leg Muscles
Lifting the legs off the floor in this Naukasana yoga works and tones all of the leg muscles, especially the hamstrings, quadriceps, calves, and inner thigh muscles. Consistent yoga practice can help tone and shape the muscles in your legs.
Helps Digestion
The boat pose yoga stimulates the internal organs, including the intestines, liver, and kidneys. It helps improve digestion and absorption. Constipation and other issues like indigestion can be relieved through regular practice.
Lowers Stress and Anxiety
Concentrating on the breath as you maintain the difficult posture focuses attention inside. This has a relaxing impact on the mind, reducing tension and anxiety.
Improves Concentration
The difficult bodily balance requires you to use your focus and concentrate only on the position and breath. These are some of the benefits of yoga. This teaches your mind to concentrate in spite of confusion, creating an extremely sharp focus.
Increases Blood Circulation
The inversion of the body causes blood to flow to the abdomen and torso. This nourishes cells and tissues of the abdominal area. It also increases circulation in the legs by lifting them.
Helps with Back Pain
One of the primary boat pose yoga benefits is that it strengthens the core back muscles and increases spine flexibility. The hip flexor and hamstring stretch relieve tension, which reduces back discomfort and pain.
How to do Naukasana?
Follow these Naukasana steps to correctly practice and get the most benefits:
Step 1: Sit up straight with your legs out in front of you, feet together, and hands at your sides.
Step 2: Breathe and raise your legs a few inches above the ground while maintaining your knees bent. Move your arms forward.
Step 3: Exhale, then extend your legs and raise them to a 45-60° angle. Strengthen your core and thigh muscles.
Step 4: Take a deep breath lift your chest, and keep your arms parallel to your legs.
Step 5: Keep your weight balanced on your sit bones. Don’t round your back.
Step 6: Keep this position for 5 to 10 seconds, breathing normally.
Step 7: Exhale and slowly bring down your legs, chest, and arms to their initial positions.
Step 8: Rest your muscles before repeating two to three more. Eventually increase the time.
Types of Naukasana ( Boat Pose Variations)
The Naukasana technique has two basic variations:
Paripurna Naukasana (The Full Boat Pose)
This is the traditional pose. The entire body is elevated from the mat, accompanied by straightened legs raised to 45-60 degrees. Arms are stretched in front, parallel with the legs. This needs more balance and strength in the core.
Ardha Naukasana (Half Boat Pose)
Only the legs are elevated from the ground in this beginner-level variation, leaving the lower back and torso on the floor. Initially, the arms were resting on the floor at their sides. As your balance improves, lift your arms parallel to the surface of the ground. Concentrate on engaging your core.
Other options include bending one or both knees or lifting one leg higher than the other one. Experienced practitioners may move forward and hold the toes for a more intense stretch.
Naukasana Contraindications
Contraindications for the Naukasana position include:
- The boat pose puts a lot of pressure on the stomach area, thus persons who have recently had stomach surgery or stomach ulcers should avoid it.
- Women should avoid boat position during their first two days of menstruation since it can cause cramps.
- Those with high or low blood pressure, heart illness, or asthma should avoid practicing Naukasana because it might lead to serious repercussions.
- Avoid practicing with a full stomach. Wait for at least 4-6 hours after each meal.
- Avoid remaining in the posture for too long. Begin with five to ten seconds of hold duration.
- Pregnant women should not perform boat position since it might lead to dangerous positions and accidents.
Conclusion
If practiced properly, the Naukasana yoga pose offers an excellent workout that benefits the complete body, increasing digestion and blood flow. For you to perform this asana properly, you’ll need some balance and a strong core. Beginners can begin with the Ardha Naukasana version before moving to the full form. Daily exercise offers numerous mental and physical benefits. The Boat Pose is an essential part of every yoga practice.