In Sanskrit word ‘Nauka’ stands for ‘Boat’. That is why Naukasana is also renowned as Boat Pose The body weight is balanced on the abdominal muscles and they are given pressure so that the intra-abdominal organs, i.e. stomach, liver, spleen, pancreas and intestines are massaged by the change in pressure. It also improves the secretions of these organs. It improves the peristalsis of the intestine and relieves constipation. The blood flow to the abdominal organs is also improved. Sluggishness of the liver is removed as is dyspepsia. You can practice a preparation for this pose periodically throughout your day without even leaving your chair. Sit on the front edge of a seat with your knees at right angles. Grab onto the sides of the seat with your hands and lean slightly forward. Firm your arms and lift your buttocks slightly off the seat, then raise your heels slightly off the floor (but not the balls of your feet). Let the heads of your thigh bones sink into the pull of gravity and push the top of your sternum forward and up.

Getting into the position;

Lie down on your back on the mat.

Keep your legs and arms straight with your palms facing downwards next to the hips.

Inhale, hold your breath and raise your legs arms, shoulders,head and  trunk( upper body) off the ground.

Balance your body on the hips.

Keep the spine straight.

Hold the asana for a count of 5.

Exhale and return to the base position.

Repeat 3-5 rounds.


Strengthens the abdomen, hip flexors, and spine

Stimulates the kidneys, thyroid and prostate glands, and intestines

Helps relieve stress

Improves digestion

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an Yoga teacher. Find an Yoga course at  India Myths near you. Do you need information on courses or share feedback? Write to us at Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

* Information on the traditional uses and properties of herbs/ animals/ yoga/ places  are provided on this site is for educational use only, and is not intended as medical advice. all image credit goes to their Photographers.

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