Naukasana (Boat Pose)- Steps & Benefits

Naukasana (Boat Pose)

Naukasana is a yoga asana in which you have to make the body like a boat by lifting the legs up. Naukasana is called “Naukasana” in Hindi by combining “nauka” (boat) and “asana” (pose). 

It is a yoga asana in which during practice the body is made in the shape of a boat, which strengthens the abdominal muscles and helps in maintaining the balance of the body.

How to Do Naukasana (Boat Pose)

(1) Lie on a flat, flat surface first.

(2) Now while breathing, slowly lift the feet from the ground, raise the head in the upward direction as well.

(3) Keep your arms straight and extend them in front, as if you are preparing a boat.

(4) Turn the head towards your chest and navel to create a positional target shape of your back and legs.

(5) Stay in this position for some time, exhaling normally.

(6) While exhaling, slowly do Purvasana and bring the feet gently to the ground.

Benefits of the Naukasana (Boat Pose)

♦ Strengthens the abdominal muscles, which helps in reducing belly fat.

♦ also strengthens the muscles of the legs, thighs and legs, due to which the balance of the body is maintained.

♦ This asana can also help strengthen the muscles of the back and pelvis, making it easier to stand up straight.

♦ It can also help in improving the digestive process, as it provides stability to the muscles of the abdominal intestines.

♦ This asana can also help in reducing harmonious stress and attaining mental peace.

Will naukasana reduce belly fat?

Naukasana (Boat Pose) is a yoga asana that can help in strengthening the abdominal muscles, but it alone may not directly reduce belly fat. Reducing belly fat requires a combination of factors, including a balanced diet, regular exercise, and overall lifestyle changes.

Can we do boat pose during periods?

During menstruation, it’s generally recommended to avoid intense abdominal exercises, including Boat Pose (Naukasana). The reason for this advice is that practicing strenuous abdominal exercises during periods may cause discomfort and strain on the pelvic region, which can exacerbate cramps or discomfort that some individuals experience during their menstrual cycle.


Follow the following precautions while doing Naukasana (Boat Pose):

Patients suffering from joint pain, hernia or back problems should avoid doing this asana.

If you have pain in your lower back, leave the asana immediately.

If you do not find the right balance in the position, have a partner support you while doing the asana so that you can remain stable.

The asana should be avoided if you have back problems such as pain caused by prolonged sitting.

Frequently Asked Questions

What are the benefits of naukasana?

Naukasana,also known as Boat Pose in yoga, offers several benefits, including strengthening the abdominal muscles, improving digestion, toning the legs, and enhancing balance and posture. It also engages the hip flexors and lower back muscles, which can help in relieving stress and stimulating the organs in the abdomen. Practicing naukasana regularly can contribute to overall core strength and flexibility.

How to do naukasana step by step?

1.Sit on the yoga mat with your legs extended in front of you and your hands resting beside your hips. 2.Take a deep breath in and engage your core muscles. 3.Slowly lift your feet off the ground while keeping your legs straight. Try to bring your legs as close to a 45-degree angle with the floor as possible.

Who should avoid naukasana?

While Naukasana (Boat Pose) offers many benefits, there are certain situations and conditions where individuals should avoid practicing it: Pregnancy, Recent abdominal surgery, Spinal issues, High blood pressure, Heart problems, Asthma or respiratory problems, Neck problems.

How long should I hold naukasana?

As a general guideline, you can start by holding Naukasana (Boat Pose) for around 20-30 seconds if you are a beginner. As you become more comfortable and build strength, you can gradually increase the duration to 1 minute or longer.

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