The Boat Pose Yoga (Naukasana) explained in Fewer than 5 minutes

The Boat Pose Yoga or Naukasana like all other yoga asanas has its name from Sanskrit, where “Nauka” means “Ship” and “Asana” means “Pose” or “Posture.”

What is Nauksasana or Boat Pose Yoga?

The Naukasana final resembles the shape of a ship and therefore the name Boat Pose. This posture is very beneficial for people who have had difficulty getting rid of stubborn belly fat. This posture is the best treatment to get rid of stomach fat and tone your abs.

Boat pose is one of those few yoga poses that can be practiced lying on the stomach, that is, Open Position and also on the back that is, supine position.

How to do Naukasana or Boat Pose Yoga?

  • To practice Naukasana or Boat Pose Yoga, lie in a supine position, that is, with your back on the floor or on the yoga mat.
  • Keep the palms of your hands next to your body with the palms facing down towards the floor.
  • Always keep your eyes open while practicing Naukasana or Boat Pose Yoga.
  • Breathe deeply while in this position.
  • Hold your breath and raise your legs, shoulders, arms, head, and trunk of the floor or yoga mat in such a way that the distance between the feet and the floor or between the shoulders and the floor should not be more than 15 cm.
  • Always keep your back straight in this Naukasana or Boat Pose Yoga position.
  • Keep in mind that the whole body is resting on the buttocks in this posture.
  • The arms should be held straight and kept at the same level and in line with the fingers.
  • Your hands should be open with your palms down while you practice Naukasana or  Boat Pose.
  • Concentrate your gaze on the toes while practicing Boat Pose.
  • This is the final position of Naukasana or Boat Pose.
  • Breathe normally while in the final position.
  • Practice this posture for some breaths or for as long as you feel comfortable.
  • While exhaling, return to the original position or supine position.
  • Be very careful when releasing the asana so as not to damage your back or head while lowering to the original position.  Relax the whole body.
  • This completes a round of Naukasana or Boat Pose Yoga.
  • Practice 4 to 5 rounds while you feel comfortable.
  • Come to Shavasana to relax the body after each round by gently pushing the abdomen with a deep inhalation and thus relaxing the abdominal muscles.
  • Naukasana or the posture of the ship can also be performed lying on the stomach.
  • While practicing Naukasana or the position of the ship in a prone position, the arms should be resting on the floor above the head and the chin rests on the floor.
  • The head, arms, torso, and legs are lifted off the floor so that the whole body rests on the abdomen.
  • You can stay in this pose for some breaths or for as long as you feel comfortable.
  • Lie down in prone position after each round.

The breathing pattern of  Naukasana or in the boat pose

  • Breathe before lifting the body.
  • Hold your breath while lifting the body.
  • Slowly Hold one’s breath in the final position of Naukasana or Pose of the ship.
  • Hold your breath while lowering the body.
  • Exhale deeply after reaching the original position.

Benefits of practicing Naukasana or  Boat Pose Yoga

  • Mental Relaxation : Naukasana or Boat Pose is very useful for relieving nervous tension and bringing a feeling of deep relaxation.
  • Flat Belly: It helps eliminate stubborn belly fat.
  • Improves Digestion: While holding the pose, Naukasana or Boat Pose stimulates the summary of organs including kidneys and intestines. This stimulation helps improve digestion, relieves increased acidity and relieves constipation with regular practice.
  • Improves Blood Flow : Naukasana or Boat Pose also promotes blood circulation to the stomach, which also helps control digestive problems.
  • Tone Your Muscles: Naukasana or Boat Pose helps strengthen the muscles of the back, abdomen, thighs, calves, arms, and neck.
  • Body Postures: The regular practice of Naukasana or Boat Pose helps improve your body’s balance and posture.
  • Concentration: The regular practice of Naukasana improves concentration.
  • Diabetes: Practicing Naukasana or Boat Pose regularly secretes pancreatic juices that relate the function of the pancreas and help in the treatment of Diabetes.
  • Practicing Naukasana or Boat Pose regularly helps keep the endocrine system in proper condition and make it work properly.
  • Improves Vitality: Naukasana removes toxins from the body and makes one more active and energetic.
  • Lung Disorders: Naukasana improves lung function.

Boat Pose  Yoga Variations

Navasana Paripurna

Navasana Paripurna boat pose yoga

The Navasana Paripurna is a version of the Posture of the Ship that is more difficult to do than the normal version and the others.

Step-1 -Make the normal version. When you have reached the final position, with your arms in balance, stretch your legs.

Step-2  When making this version, do not bend your knees to support the soles of your feet on your Mat. Skip that step. When you touch your legs while you lean back, lift them straight.

For this, it will be important that you rest your arms very well behind the hips.

Sahaja Navasana

Sahaja Navasana boat pose

It is the simplest of all. Position yourself sitting on the mat with your legs bent and your feet on the floor, lean your back slightly back, keeping the position of your legs, that is, flexed and your feet on the mat.

Gradually extend your arms, so that they are parallel to the ground and shoulder height. You just have to keep the upper trunk slightly tilted back.

Ardha Navasana

ardha navasana half boat-min

In this variant, what you have to do is to tilt your back further back than before so that it is very close to the ground, and your legs should be stretched and also very close to the ground but without touching it.

Once your back and legs are stretched, place your hands on the back of your neck, you can intertwine them if you prefer. This way you will be helping your abs so that they don’t support so much weight.

Double Navasana

It is a posture to do as a couple. From Navasana paripurna, facing each other, the soles of the feet should touch each other, with both people having their legs fully stretched and their arms stretched too so that the fingers of the hand point to the person in front of you.

Precautions to and Contraindications when practicing Naukasana

  • Avoid practicing Naukasana or Boat Pose if you have Diarrhea or have had very recent episodes of diarrhea. Excessive stimulation of the intestines while maintaining posture if you Diarrhea can increase stomach upset.
  • People with low blood pressure should not practice Naukasana or Pose Barco.
  • People suffering from ulcers and severe arthritis should also not practice Naukasana.
  • Pregnant women and women in their periods should avoid practicing Naukasana or Boat Pose.
  • Asthmatic people should not practice Naukasana.
  • People with chronic spinal disorders should not practice Naukasana.
  • People with severe headaches and migraines should also not practice Naukasana or Boat Pose.

Tips for Beginners the Boat Pose Yoga

    • It can be a bit difficult for beginners to practice Naukasana or Pose of the ship initially as it gives a lot of abdominal stretching. But with a gradual effort and perseverance, it is easy to practice Naukasana. If you practice Naukasana for a long period of time and still feel difficulty while doing so, ask a yoga expert and do it under guidance.
    • Naukasana or Boat Pose also a part of the Padma Sadhna sequence. In this sequence, Naukasana is done after Dhanurasana.

What’s Next


Final Words

I hope you enjoy this The Boat Pose Yoga magnificent yoga posture. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!

Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!



2 thoughts on “The Boat Pose Yoga (Naukasana) explained in Fewer than 5 minutes

  • January 16, 2020 at 10:41 am

    Thank you for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our area library but I think I learned more from this post. I am very glad to see such magnificent info being shared freely out there.


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