Naukasana, Boat Yoga Pose Benefits and Steps

Are you fed up with your persistent backache, stiffness of body and increasing body weight? Have your mind is always filled with cluttered and useless thoughts which irritates you and you get hyper on even simple mistakes? Then yoga is the best solution of all these problems as it not just tackles with your weight issue but it also affects your mind and soul. Yoga I beyond meditation and back bend, it is a science which help you in achieving overall health. There are many poses in yoga practice which are very effective and Naukasana or the boat pose is one among them. Here we will discuss about this amazing pose which can give you six pack abs.

Naukasana or boat pose is named after the conformation of the body during this pose. Since the body resembles a shape of the boat therefore it is named Naukasana or boat pose. It is a forward bend performed in lying position and it affects the abdominal muscles, spine, chest, hands and legs muscles.

How to perform it?



This pose acts on the abdominal muscles and thus reduces the deep seated belly fat with regular practice. You can add more yoga poses like chair pose and cobra pose to your workout session which enhances the weight loss process.

This pose is able to give you six pack abs with regular practice. This exercise tones up the muscles and makes them firm.

This exercise stretches the neck, spine and back muscles and removes the stiffness in the body. It also strengthens the muscles of thigh, hips, neck and shoulders.

It is found helpful in improving the efficiency of internal organs like kidneys, thyroid and prostate gland. It also regulates the functions of liver, lungs and pancreas.

It improves the blow flow throughout the body and also maintains a normal blood sugar level and thus it is generally prescribed for diabetic patients.

Since this pose requires you to stretch the muscles especially of hands and legs therefore it helps in removal of bulges or any excess fat in such region which gives you lean and perfect figure.

Variations of boat pose

Get into a seated position and stretch your legs in front of you. Grasp your quads from behind and lift your legs. Slightly lean back and deepen the posture by making a V shape with your torso and legs. Hold this pose for 10 – 15 seconds and then return to the original position.

After getting into the boat pose, bring your hands towards your heart and then twist to your right and then repeat the same to your left. Return to your initial position.

While getting into the original position, try to lower down your body to few millimeters and holding the positions for few second. Again lower down the body for few millimeters and thus take a bit longer time to reach the ground.

Get into the boat pose and then lift your chest some more by using your hands. You can also bring your knees towards the chest to deepen the pose.

Separate your legs after getting into the boat pose. Maintain this pose for few seconds.

Get into the boat pose and slightly bend the legs at your knees. Keep your arms straight towards the leg. Maintain the pose for few seconds.

Categories: Exercise and Yoga
Tags: boat poseboat yoga posenaukasanayoga benefits
Piya C: Piya C is internet savvy health and lifestyle blogger. She covers beauty, relationship, diet and many more topics. #blogger #author Want to connect with me? Follow me. I reply my every DM & tweet.