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What is Naukasana? Learn the benefits & process of doing it

What is Naukasana? Learn the benefits & process of doing it

2022-11-15 00:00:00

Naukasana derives from two Sanskrit words. The first is 'Nauka', which means boat, and the second, 'Asana', means posture or pose. Therefore, in Naukasana, the practice of this yogasana, the person's body comes into the posture of a boat. Hence, it is known as Naukasana or Boat Pose. This asana is a medium-grade yoga posture performed on the back, which has been practiced since ancient times.

Naukasana is considered one of the asanas that provide strength and concentration. Apart from this, the practice of Naukasana also has many health benefits. This asana has many health benefits, ranging from reducing belly fat to strengthening the spine and improving the functioning of the lungs. Therefore, Naukasana must be included in your daily routine.


Benefits of Naukasana

  • This asana strengthens the arms, thighs, and shoulders.
  • With its continuous practice, one gets rid of back and neck pain.
  • This yoga practice strengthens the abdominal muscles, hips, and spine and makes the body flexible.
  • This asana stimulates the kidneys, intestines, thyroid and prostate glands.
  • Regularly practicing this asana reduces physical fatigue, anxiety, and stress.
  • Naukasana also helps to burn fat, which helps in reducing weight.
  • Naukasana strengthens the digestive system. Along with this, it relieves many problems related to the digestive system, like constipation, gas, and acidity.

Method of doing Naukasana

  • Lay a yoga mat on a flat surface and lie down on it.
  • Place your hands next to your thigh and keep your body straight.
  • Now stay in a relaxed position and breathe normally.
  • After this, take both your hands backwards and place them on the ground a little behind your hips.
  • Now while breathing slowly, try to lift your head, legs, and whole body up to 45 degrees from the ground.
  • Note that during this, the spine should be absolutely straight.
  • Now bring your thighs and navel closer together, such that the body comes into a boat position.
  • After this, lift your ankles and bring them in line with your eyes.
  • During this, the body will appear in the shape of a boat or V.
  • Now breathing normally, stay in this posture for about 10 to 20 seconds.
  • As the next step, exhale slowly and come back to your original position.

Take these precautions while doing Naukasana

  • If someone has back pain or spinal disease, then they should avoid this practice.
  • Do not do this asana with the problem of hernia.
  • If a person has low blood pressure or any other heart related problem, then avoid this practice.
  • People suffering from asthma, severe headaches or migraines should avoid practicing this asana.
  • Women should not do this asana during pregnancy and menstruation.


The informative content furnished in the blog section is not intended and should never be considered a substitution for medical advice, diagnosis, or treatment of any health concern. This blog does not guarantee that the remedies listed will treat the medical condition or act as an alternative to professional health care advice. We do not recommend using the remedies listed in these blogs as second opinions or specific treatments. If a person has any concerns related to their health, they should consult with their health care provider or seek other professional medical treatment immediately. Do not disregard professional medical advice or delay in seeking it based on the content of this blog.