Naukasana : Method, Benefits and Precautions

Taking inspiration from the boat, Indian yogis have created Naukasana or Navasana. In English this posture is also called Boat Pose. During the practice of Naukasana, the body comes in the shape of a boat. T During the practice of Naukasana, the stretching of the legs and hands in the body happens simultaneously.

Therefore, in this article, I will give you information about what Naukasana is, the benefits of doing Naukasana, the right way, method and precautions to do it.

What is Naukasana?

Naukasana is an intermediate level or medium level difficulty yoga posture done sitting down. While doing this asana, the body forms the shape of the letter V of English. Naukasana is considered a part of Six Pack Yogasana.

your Naukasana

  • lower back
  • Biceps and Triceps
  • core (abs)
  • toes and ankles
  • quadriceps
  • makes it stronger.

Benefits of Naukasana

There are many ways and types of doing Naukasana, according to this the benefits of them are also different. But in this article, we will give you information about the benefits of the first variation of Naukasana i.e. perfect Naukasana.

Stretches the hamstrings and quadriceps muscles:

A lot of strength is required in the upper thighs to hold this pose. In this part of the body are the quadriceps muscles. Stretching of these muscles along with the hamstrings helps in proper posture. With continuous practice of this asana, flexibility in these muscles increases.

Strengthens Hips:

The hips play an important role in balancing the body while doing Naukasana. This asana will help to strengthen the hips, balance the body with the hip bones or hip bones. The higher you raise your legs and straighten your torso, the stronger your hip flexors become.

Strengthen core and abs muscles:

During this asana, the weight of the body has to be concentrated in the middle. This is the core area of   the body. To do this asana, the abdominal muscles or abs have to be tightened. By tightening the muscles again and again, it starts getting stronger. It is very important for these muscles to be strong for doing other advanced level yoga asanas.

Stretching the whole lower body:

In Naukasana, the entire lower body is stretched from the hips to the toes. The adductor muscles work to keep the inner part of the feet together by contracting them. The heels and ankles work together to provide the full stretch to the feet.

Stretches the muscles of the spine and strengthens the nerves of the spine:

The muscles of the spine have to work to keep the upper body straight and rigid. These muscles work on the lower abdominal muscles and strengthen the spine. This asana maintains the natural curves of the spine.

Helps to strengthen the back:

In Naukasana, the entire weight of the body comes in the middle. In such a situation, the muscles of the abs have to work continuously. This strengthens the lower back and gives it a good stretch. The strength of the back acts as a good support for the hips.

Improves alignment of the whole body:

This spectacular asana stretches the upper torso and lower body simultaneously. This helps in improving the alignment of the whole body. During Naukasana, the body comes in the shape of the letter ‘V’ of English.

Repetition of this pose will improve the posture of the body, such that the neck and shoulders are required to be pulled out, the chest is drawn forward as the natural curves of the spine, the thighs and legs are straightened in the air. and spread evenly.

Improves Digestion:

Since Naukasana works on the muscles of the lower abdomen, it improves and improves digestion. Tightening the muscles has a positive effect on the lower abdominal organs, it also helps a lot in running the digestive system better.

Focuses on body balance :

With continuous and correct practice, Naukasana increases confidence in the body and improves balance. Focusing on balance also provides relief from stress and problems related to lack of focus.

The right way to do Naukasana:

Gradually increase the exercise to do Naukasana. Do not practice this asana in case of discomfort.Never put pressure on the shoulders or knees.

If at any point of time you feel any kind of discomfort or pain, do not put any pressure on yourself. Slowly stop practicing the asana and relax. If you are doing this asana for the first time, then also practice this asana under the supervision of a qualified yoga guru. If you want to learn different types of yoga then you can learn 500 Hour Yoga Teacher Training in Rishikesh, India

Method of doing Naukasana-

  • For Naukasana, sit straight on the yoga mat, and keep your legs stretched in front.
  • Place both the hands on the floor slightly behind the hips.
  • Raise the body upwards.
  • Keep the spine straight.
  • Exhale the breath out.
  • Raise the legs at a 45 degree angle from the floor.
  • Extend the tailbone and bring the hips closer to the navel.
  • Strengthen the knees. Straighten your ankle.
  • Lift the ankles and bring them in line with the eyes.
  • During this you will be sitting on your tailbone.
  • Raise hands high and stretch parallel to the floor.
  • Keep breathing in and out at a normal pace.
  • Stay in this position for 10 to 20 seconds and increase the time after practice.
  • While exhaling, slowly release the posture.

Things to keep in mind before doing Naukasana:

  • Naukasana should be practiced only in the morning. But if you are doing this asana in the evening, then it is important that you have taken your meal at least 4 to 6 hours before.
  • It is also important to make sure that before doing the asana, you have defecated and the stomach is completely empty.

What precautions should be taken while doing Naukasana:

Avoid practicing Naukasana if you have the following problems.

  • asthma
  • diarrhea
  • Headache
  • heart disease
  • Insomnia
  • low blood pressure
  • diabetes
  • recently had surgery
  • in case of stomach injury
  • Injuries to knees, hips, arms and shoulders
  • In the beginning, do Naukasana only under the supervision of a yoga trainer.
  • Always consult a doctor before starting the practice of Naukasana.

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