preloader
Yoga Poses and Asanas
Search Engine
Yoga Poses and Asanas
Search Engine
Gallery Image

Naukasana

नौकासन / Boat Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Nava ( नाव) meaning boat and asana (आसन) meaning posture or seat.

Benefits
  • Strengthens core muscles and legs.
  • Tones the abdominal muscles.
  • Relieves back pain.
  • Improves body alignment.
  • Improves the blood circulation.
  • Aids in relieving hernia.
  • Boost Metabolism.
  • Improves digestion.
  • Alleviate respiratory disorders.
  • Relieves menstrual discomfort.
  • Reduce stress and anxiety.
  • Develop focus and concentration.
Steps to perform the Asana: Naukasana
  • 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.
  • Keep the legs at an angle of 35 degrees from the floor.
  • Your eyes, fingers and toes should be in a line.
  • Keep the knees tight and toes pointed.
  • The balance of the body rests on the buttocks and no part of the spine should be allowed to touch the floor.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the pose.
  • After holding for five to ten seconds, come back to the ground slowly and relax.
Common Misalignments / (Mistakes)
  • Rounded Back and spine instead of keeping it straight.
  • Chest not lifted.
  • Not extending the foot out.
  • Holding the breath. You should breathe normally.
Contraindication / Cautions
  • Avoid if your core body strength is weak.
  • Avoid in case of high or low blood pressure.
  • Avoid in case of spinal disorders, or severe back or neck injury.
  • Avoid in case of migraine, vertigo, or epilepsy.
  • Avoid if suffering from Asthma.
  • Avoid if you have heart problems.
  • Avoid during pregnancy and Mensuration.
Additional Details :
  • Another Name of AsanaNavasana
Asana Video :
Related Asanas
Reviews

Leave a review for Naukasana

Your email address will not be published. Required fields are marked *

Rating*

Asana Video Guide
Asana Categories
User Login

Lost your password?
Google Searchable Engine
Cart 0