Navasana or Naukasana (Boat Pose): How to Do It, Benefits, Step by Step Instructions & Precautions

This posture is named after the shape it takes – that of a boat, and is commonly called Boat pose.

It forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).


Navasana or Naukasana (Boat Pose) Method:

  1. Lie on your back with your feet together and arms beside your body.
  2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  3. Your eyes, fingers and toes should be in a line.
  4. Feel the tension in your navel area as the abdominal muscles contract.
  5. Keep breathing deeply and easily while maintaining the pose.
  6. As you exhale, come back to the ground slowly and relax.


Navasana or Naukasana (Boat Pose) Benefits:

  1. It helps in strengthening the back and abdominal muscles and tones the leg and arm muscles
  2. Helpful for people with hernia


Navasana or Naukasana (Boat Pose) Contraindications

  1. Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
  2. Asthma and heart patients are advised to avoid this pose.
  3. Women should avoid doing Boat pose during pregnancy and during the first two days of the menstrual cycle.
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