Naukasana

This yoga posture has been named after the shape it takes - that of a boat

How to do Boat Pose (Naukasana)

• Lie on your back with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• As you exhale, come back to the ground slowly.

Benefits of the Boat Pose (Naukasana)

• Strengthens the back and abdominal muscles
• Tones the leg and arm muscles
• Useful for people with hernia

Contraindications of the Boat Pose (Naukasana)

• 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.
• Asthma and heart patients are advised to avoid this pose.
• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.