Naukasana - Boat Pose  

Listed in: Sitting Yoga Postures, Yoga for Weight Loss, Yoga for Legs , Yoga for Digestive System, Yoga in Bed, Yoga for Manipoor Chakra

Naukasana, Boat Pose


Naukasana, Boat Pose

How to perform Naukasana

Lie flat on the floor with your arms by your side. With exhalation you lift both of your legs straight in the air and at the same time lift your upper body from the ground with your arms stretched out towards your legs.
Hold the posture until you feel your muscles getting tired and slowly place your body back onto the floor.
Increase the length of holding the yoga posture with each time you practice.

Benefits of Naukasana

The boat pose strengthens your belly muscles as well as your thigh muscles. Internally it is beneficial for kidneys, thyroid gland and prostate glands.
Naukasana improves digestion and is a good exercise for training your belly.

Tips and Help

You can either increase the length of holding or the frequency of repetition. If you want to lose weight with yoga poses, you can repeat Naukasana more frequently and it will burn extra fat from your belly and thighs.

When to Avoid Naukasana

Do not practice Naukasana if you have heavy asthma or if you suffer from diarrhea or headache. Women should not perform the boat pose during menstruation.


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