Naukasana (Boat pose)


In Sanskrit “Nauka” means “Boat”, “Asana” means “posture”.  The English name is “Boat pose”.


Position : Supine

Type : Balancing

Spiritual Awareness : Mooladhara Chakra
Physical Awareness : Tension in the abdominal muscles

Dosha Suitability : Pita

Introducery Asanas : Bhujangasana, Shalabhasana



  1. Lie down on the mat on your back.
  2. Inhale deeply and slowly exhale as you lift both your chest and your legs off the ground.
  3. Keep your arms stretched forward with your fingers pointing your feet.
  4. With only your seat on the ground, your body will resemble the shape of a boat.
  5. Return to normal position.
  6. Do not hold your breath while you are in the pose. Breathe normally while in Naukasana posture.


Follow-up Asana: Shalabhasana, Bhujangasana, Dhanurasan


Physical Benefits: 

  1. Naukasana strengthness the abdominal muscles and cures constipation.
  2. It helps to reduce tummy fat.
  3. Helps to tone the leg muscles and arms.
  4. Helps to address digestive disorders.
  5. It is good for back muscles.
  6. Improves blood circulation.
  7. Stimulates pancreas, kidneys and liver.
  8. Improves ling functions.
  9. The pose is good for prostate and thyroid glands.


Therapeutic Benefits:

1. Menstruation.
2. High or low blood pressure.
3. Hip joint disorders.
4. Hernia and ulcer.
5. Reduces belly.
6. Improves digestive functions.
7. Spinal disorders.
8. Arthritis.
9. Headache.
10. Diabetes.

Precautions and Contraindications:

1. Any chronic disease.
2. Spinal diseases.
3. Low blood pressure.
4. Severe headache.
5. Migraine.
6. Asthma.
7. Heart patents.
8. Pregnancy.
9. First two days of menstrual cycle.

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