Naukasana The Boat Pose

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Naukasana or The Boat Pose is an asana in which the body takes shape of a boat. Naukasana is one of the few yoga poses that can be performed lying both on the stomach and the back. It is good for those who wish to lose that extra punch on the stomach area and reduce belly fat as well as to tone the abs.

Benefits

This asan is a balance -oriented yoga pose that primarily helps in strengthening the abdominal muscles. It stretches your hamstrings and strengthens the spine and hip flexors. It improves balance and digestion and aids in stress relief and improves confidence. The shape of the posture represents the hull of a ship with the arms representing the water line when it sails. The engagement of the core muscles play a crucial role to get the right balance and stability. Its consistent practice helps improve strength and balance in the core and the back. Additionally, it helps in activating the ManipuraChakra (Solar Plexus) which is responsible for personal power, authenticity and self-definition, and energizes the body by increasing pita, the fire element.

Steps

Begin seated on the floor with your legs extended out forward. Place your hands on either side of your torso by your hips, with your fingers pointing forward. Focus on your breath and with your back straight engage your core by activating your lower abdominal. Now lengthen your body from your hip bones right to the top of your head. Start to lean back onto your sitting bones (not your tailbone), while keeping a straight neutral spine and lower abdomen slightly engaged. Now exhale and bend both your knees and lift your feet and shinsparallel to the mat. Maintaining your upper body, start to extend your legs, raising the tips of your toes to eye level or above. Reach the final position by extending your arms parallel to the floor or take them into whatever expressionsyou feel is appropriate for you.

Precautions

Avoid practising the boat pose if you have recently suffered from any chronic ailments or spinal abnormalities.

Pregnant women should avoid practising the boat pose and it is also recommended that women should avoid doing this asana during the first two days of their menstrual cycle. Avoid attempting this yoga pose if you have a low blood pressure, a severe headache or a migraine or recently suffered from any chronic ailments and spinal abnormalities. This pose should also be avoided by asthma and heart patients. This Naukasana asana brings a sense of discipline and builds willpower, determination, and self-control.