{"id":890,"date":"2021-06-19T08:30:00","date_gmt":"2021-06-19T03:00:00","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=890"},"modified":"2021-06-19T08:37:44","modified_gmt":"2021-06-19T03:07:44","slug":"navasana-or-naukasana-boat-pose-how-to-do-it-benefits-step-by-step-instructions-precautions","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/navasana-or-naukasana-boat-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/","title":{"rendered":"Navasana or Naukasana (Boat Pose): How to Do It, Benefits, Step by Step Instructions & Precautions"},"content":{"rendered":"\t\t
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This posture is named after the shape it takes \u2013 that of a boat, and is commonly called Boat pose.<\/p>

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

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Navasana or Naukasana (Boat Pose) Method:<\/strong><\/h2>
  1. Lie on your back with your feet together and arms beside your body.<\/li>
  2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.<\/li>
  3. Your eyes, fingers and toes should be in a line.<\/li>
  4. Feel the tension in your navel area as the abdominal muscles contract.<\/li>
  5. Keep breathing deeply and easily while maintaining the pose.<\/li>
  6. As you exhale, come back to the ground slowly and relax.<\/li><\/ol>

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    Navasana or Naukasana (Boat Pose) Benefits:<\/strong><\/h2>
    1. It helps in strengthening the back and abdominal muscles and tones the leg and arm muscles<\/li>
    2. Helpful for people with hernia<\/li><\/ol>

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      Navasana or Naukasana (Boat Pose) Contraindications<\/strong><\/h2>
      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.<\/li>
      2. Asthma and heart patients are advised to avoid this pose.<\/li>
      3. Women should avoid doing Boat pose during pregnancy and during the first two days of the menstrual cycle.<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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