Naukasana – The Boat Pose

Naukasana or the Boat Pose stretches the abdominal muscles and tones all organs in the abdomen. In Sanskrit, Nauka means a boat and Asana means pose. In Naukasana the body takes the shape of a boat in the final position, hence the name Naukasana.

Naukasana is good for those who wish to reduce belly fat and for developing the Abs muscles.



How to do Naukasana (The Boat Pose)?

  1. Lie flat on the floor with hands on the sides. Let the palms face downwards.
  2. Start Inhaling and simultaneously raise the legs, arms and the upper body.
  3. The weight of the body will rest entirely on the buttocks. In the raised position, the toes should line up with the palms.
  4. Hold the breath and remain in this position for as long as you are comfortable.
  5. While returning to the original position exhale.
  6. Relax the entire body and remain in Shavasana until you are ready to repeat the process. One may do this 2 to 5 times according to one’s capacity.


Variation of Naukasana (The Boat Pose)


There is a variation of Naukasana which is practiced for further results. In this variation, the fists are clenched as if holding the oars of the boat. Also raise the body with further. Maintain the position till the Abs muscles start to vibrate. Then release the position and return to Shavasana for resting. This exercise is very god for toning the organs in the abdomen, removing belly fat and strengthening the Abs muscles.


Benefits of Naukasana (The Boat Pose)

  1. Naukasana strengthens the abdominal muscles.
  2. It helps to remove belly fat.
  3. It improves digestion.
  4. Naukasana tones and improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.
  5. It strengthens the muscles of the arms, thighs and shoulders.
  6. It stimulates intestinal peristalsis.


Contraindications for Naukasana

  1. Those suffering from ulcers, severe artritis and low blod pressure should not do Naukasana.
  2. Women should avoid this asana during pregnancy and during periods.