13 Health Benefits of Naukasana (Boat Pose) & Steps to Perform

Naukasana is a very simple and beneficial yoga pose that stands out among others in the domain of yoga. Each posture is intended to harmonise the body, mind, and soul. It’s an assertive yoga posture known as Naukasana or boat pose due to its simplicity and numerous health benefits. 

This core-strengthening posture enhances balance and mental clarity by imitating the shape of a boat. Come with us as we explore the multitude of health advantages of Naukasana, an incredible pose capable of transforming your health from within.

The word "Nauka" means "boat" in Sanskrit, and "Asana" means "Posture" or "Seat". Therefore, this pose is known as Naukasana. In Naukasana, our bodies are in V- shape just like boats hence, it speeds up the blood circulation and oxygen throughout the lower back and abdomen.  Besides, this pose benefits people who want to tone their abs and lose belly fat.

How Often Can You Practise Naukasana?

Naukasana, or boat pose, may be done daily to maximise health benefits. Try doing it 3-5 times a week, holding it for 15-30 seconds, then repeating it about 2-3 times per session. You may gradually increase the length and number of repetitions as your strength and stamina build up. Always consult with a medical expert or doctor when you have any conditions.

Boat pose is undoubtedly one of the most straightforward and effective yoga. Nevertheless, a few of the top advantages of Naukasana are as follows.

1. Rejuvenates Iliopsoas Muscle

Together, the Psoas and Iliacus form the Iliopsoas muscle, which is the strongest hip flexor. This body muscle plays a crucial role in standing, moving quickly, and walking. Naukasana rejuvenates the Iliopsoas by using all four pairs of abdominal muscles.

2. Invigorates and Tones Abdominal Organs

The boat pose enables the abdominal organs to contract, resulting in toned and revitalised organs. Stimulated abdominal organs look after digestion, absorption, and excretion. Furthermore, it provides a healthy digestive system by guarding against constipation and acidity while ensuring a robust metabolism.

3. Promotes Weight Loss

With Naukasana, you can get rid of stubborn fat better and healthier. This is because, when you practise the boat pose, your abdominal organs are stretched, compressed, and relaxed, which aids in belly fat reduction. However, paying close attention to alignment while practising the asana is essential.

4. Strengthens the Muscles

When performing the Naukasana, your feet are hoisted up. The thighs are slanted at a 45-degree angle. Also, the shin is perpendicular to the floor, and the arms are stretched forward.

Combining motions strengthens this asana since many muscle groups work in unison throughout the body. Hence, you improve your body from the inside out, giving you a strong appearance.

5. Cures Navel Displacement

According to ancient beliefs, navel displacement is a state in which the navel centre shifts. Constipation and appetite loss are frequently associated with navel displacement. So, to keep it in optimum condition, practise Naukasana. It massages the navel, which aids in curing the issue.

6. Keeps Pancreas, Liver, and Kidneys Healthy

You can regularly practise the boat pose to keep your pancreas, liver, and kidneys in optimum health condition. Also, these three organs extract high stimulation to work at their best while practising the position.

7. Helps Attaining Peaceful Mind

Like the majority of yoga poses, Naukasana relieves tension and promotes mental peace. If your mind is at peace, you can live in the moment, work attentively, and keep your body in good shape.

8. Enhances Concentration

To maintain balance in Naukasana, one has to concentrate on themselves over time, which leads to improved mental concentration and clarity. This concentration level enhances productivity, leading to greater efficiency in daily activities.

9. Reduces Stress

Due to the breathing process employed by this pose, deep rhythmic breathing activates the parasympathetic nervous system, reduces stress levels and brings about calmness and relaxation. This can most probably be the greatest remedy for anxiety conditions or high stress levels.

10. Improves Mind-Body Connection

This pose promotes a heightened sense of body awareness and coordination, thus fostering a stronger union between mind and body. This increased self-awareness can lead to enhanced mindfulness, resulting in being present during normal daily activities.

11. Regulating Sugar Level

Naukasana practice pushes the pancreas and regulates the production of insulin, which has a good effect on sugar levels. This makes it a helpful activity for people with diabetes or at risk.

12. Hardens Muscles Surrounding Shoulders, Legs, and Neck

Holding the boat pose allows you to work out several muscle groups around your shoulders, legs, and neck. This wholesome muscle engagement enhances muscular endurance and suppleness, leading to lean physiques.

13. Facilitates Indigestion and Constipation

Naukasana involves massaging the abdominal organs, which aids in better digestion and relieves bloating and constipation. The pose stimulates peristalsis, thus improving overall gastrointestinal health.

Boat pose, also known as Naukasana, is a common yoga pose that enhances the abdominal muscles, boosts balance and strengthens core stability. Different sorts of Naukasana targeting specific muscles, each having several advantages, are available in the industry today. Here is an overview of some main types and how to perform them

1. Full Boat Pose (Paripurna Naukasana)

Sit on the mat with your legs extended straight in front of you. Lean back slightly while keeping your spine straight. Lift your legs off the ground, keeping them straight and forming a V shape with your body. Extend arms parallel to the floor, reaching towards feet. Maintain this posture by engaging your core and balancing on your sit bones.

2. Half Boat Pose (Ardha Naukasana)

Start by sitting down with the legs outstretched in front. Now, lean backwards and lift your legs to make an angle of about 45 degrees about the ground. At this point, see that you have bent knees such that both shins remain parallel to or equal in length from end to end. Reach palms inwardly at the sides of thighs. While holding Ardha Naukasana, maintain a straight spine and strong core engagement throughout the pose.

3. Low Boat Pose (Navasana Variation)

Start from a full boat pose and slightly lower your spine and legs towards the ground, making it more of a diagonal line than a V shape. Hold your arms outstretched toward your toes with your shoulders and feet hinged only inches above the floor. Ensure your back doesn’t touch the mat beneath while keeping your core locked.

4. Supported Boat Pose (with a Strap or Wall)

For those who need more help, begin seated with legs extended and loop a yoga strap around both feet. Grasp each strap end in your hands, then lean back while lifting your legs into a “V” position by pulling handles towards the face. Alternatively, if desired, one can maintain spinal alignment and gently strengthen the build against the wall throughout this movement.

Following the steps of practising is essential to avoid any injury or imbalance. The exact steps to perform Naukasana are as follows:

Step 1: Lay flat on your yoga mat and put your feet together.

Step 2: Keep your arms at your sides. Next, straighten your arms and your fingers and extend them to your toes.

Step 3: Maintain this posture while breathing rhythmically.

Step 4: Exhale intensely, then lift your chest and feet off the ground while extending your arms toward your feet. You will know you are performing it correctly if you feel tightness around your navel. This happens because your abdominal muscles contract, creating strain on your belly.

Step 5: Keep a straight line from the eyes to the tips of the toes and fingers.

Step 6: The total weight of your body should be supported by your buttocks.

Step 7: While breathing, stay in this position for 10 to 15 seconds. After that, extend the time if you feel comfortable, which comes with practice.

Step 8: Finally, as you release this pose and return to your starting position, breathe slowly.

To practise Naukasana, a few of the essential things you’ll need are as follows: 

• Yoga Mat: It cushions and stabilises your body during this pose.

• Comfortable Clothing: Put on a loose-fitting, non-slippery cloth, allowing easy movement.

• Quiet Space: Select a calm venue where you can give yourself entirely to the exercise without being disturbed by anything else.

• Optional Props: These could include yoga blocks or straps if one is starting or has limited flexibility.

• Mindful Attitude: Take it slowly, pay attention, and do not exceed what your system allows.

Here are some tips to improve your Naukasana posture to practise without getting injured or imbalanced as a beginner.

• Warm Up Properly: Before performing Naukasana, you should ensure that you have undergone all the necessary warm-up exercises. This helps avoid injuries and improves the exercise's performance.
• Start Slowly: If you are a newbie, begin with shorter holds and increase them as your strength and balance improve. Initially, go for 10-15 seconds before progressing.
• Breath Control: Deeply breathe through this pose. As one lifts into the pose, inhale and hold, exhaling, thus maintaining a continuous flow of oxygen towards one's muscles.
• Make a Right Angle: Your torso and legs should form a 90-degree angle while sitting upright in the staff pose.
• Align your Chest and Shoulder: Keep your chest open and shoulder blades down, away from your ears. Also, remember not to let your shoulder round forward.
• Use Props If Needed: If you have difficulties maintaining balance, put on yoga straps around your feet or place your hands beside your hips for stability.
• Listen to Your Body: Do not force yourself too much. If you feel sharp pain during the stretch, discontinue it and take rest. It’s good to be patient as you gradually build strength and flexibility.
• Practice Consistently: Naukasana can only be mastered through consistent training, so making this exercise part of one’s schedule 3-5 times a week is advised because results will come faster.

Although boat pose is safe, but while performing it, you may need to take necessary precautionary measures.

1. You Have Physical Discomfort

Naukasana is a workout for strengthening the core, so people with weak shoulders, ankles, or knee joints should refrain from performing it. Beginners with balance issues or who experience vertigo must avoid this asana. Additionally, those who experience severe back discomfort or are aware of their breathlessness should prevent it.

2. You Have Injury

Naukasana can be challenging for some as it necessitates muscle and joint engagement across the body to perform the pose. The hips, knees, ankles, toes, rib cage, shoulders, and neck are all necessary to function correctly to execute the posture.

3. Sensitive Cases

Seniors, expectant women, and young children should avoid this asana to be safer. This is because the required core strength for this pose is absent in the elderly or young children, so there is a possibility of injury.

4. Menstruation

Females going through heavy menstruation may consider avoiding this posture due to the strain it puts on the abdominal areas. Instead, they are encouraged to practise milder yoga or restorative postures during their menstrual cycle.

5. Heart Conditions

Persons with heart conditions or high blood pressure should be careful when doing Naukasana because it can put extra stress on their cardiovascular system. They are advised to start by modifying their posture and slowly advancing under supervision.

6. Chronic Illnesses

People suffering from chronic illnesses, such as ulcers and inflammatory bowel disease, among others, should first consult a healthcare provider before trying out Naukasana. The pose may worsen symptoms or complications associated with such diseases.

To simply perform Naukasana, you can opt for these simple modifications:

• Bend the Knee: If the legs need to be strengthened, bend your knees while slowly attempting to perform the posture. This way, the hamstrings and quadriceps will gradually strengthen if the knees are bent.
• Take the Help of Finger or Block: If maintaining your balance is uncomfortable, you can put your hands or the tips of your fingers on the floor. Additionally, you can place yoga blocks next to you, with the palms resting on them, which is fantastic support for keeping your balance.
• Use Yoga Straps: To gain confidence, wear yoga straps over your feet and lean back of your torso.
• Place a Blanket: Placing blankets beneath your hips would provide sufficient support for the sit bones to let you go further into the pose. Doing so could eventually help you perfect the true posture without support.
• Take a Wall’s Support: Using the wall for the upper back will give the proper body alignment for the position, and you can still benefit from practising it. However, remember that the wall merely supports and that you shouldn't place your entire body weight on it. Also, make sure you aren't too far away from the wall.

Some patients with certain health conditions or injuries should approach this pose cautiously to prevent worsening symptoms. Here are some key considerations for those who should avoid Naukasana.

• Lower Back Injuries: This pose is contraindicated in individuals with acute or chronic low back pain.
• Neck Problems: People suffering from neck pain and cervical discomfort should avoid this posture, as it can strain the neck muscles.
• Hernia: People with hernias should stay away from Naukasana because it creates an increased intra-abdominal pressure.
• Pregnancy: A pregnant woman needs to avoid this pose since it pressurises the abdomen, causing harm.
• Recent Surgery: People with abdominal or spinal surgery should bypass this asana unless they have fully recuperated and been given the go-ahead by a healthcare professional.
• Heart Conditions: One must exercise caution while practising Naukasana in cases of heart conditions or high blood pressure because it puts stress on the cardiovascular system of the body
• Severe Digestive Issues: Those with severe digestive problems, such as ulcers or inflammatory bowel disease, must consult their healthcare provider before doing this pose.
• Menstruation: Women experiencing heavy menstruation flow may choose not to practice Naukasana due to its impact on the abdominal region.

Beyond physical exercise, Naukasana provides mental clarity, strong muscles and better digestion. Whether you are a beginner or a seasoned yogi, integrating Naukasana into your routine promotes equilibrium, resilience, and inner peace.