Naukasana Steps, and Benefits

Can sit on a boat provides health benefits? The answer is Yes, Sitting in a Yoga pose Naukasana (Boat Pose) can provide a lot of health benefits.

In this pose, we maintain a pose as if we are a boat.

From strengthening the lungs, liver, and pancreas to improving blood circulation, and oxygen supply to the abdominal area and back it has lots of benefits. [1]

The list of benefits does not stop here, it helps to cure much physical disorder, reduces belly fat, helps to tone abs.

For those who find it difficult to reduce weight, this pose can help you.

English Name and meaning of Naukasana

Naukasana is a Sanskrit word, Nauka means boat, and Asana means pose or seat. This makes it Boat Pose in English.

This can be done in two ways – the first one is the stomach (prone) position, and the second one is the back (supine) position. [2]

As its name suggests, we need to maintain a pose like a boat in which our hips, or stomach is the base.


Many find it difficult to pronounce it, so let’s understand how it is pronounced.

NAUK-AAHS-uh-nuh [3]

Grab your yoga mat, and be ready to perform Naukasana with me.

How to do Naukasana (supine position)?

boat pose
  • First, lie down flat on your back on the yoga mat or floor, and your hands on the side.
  • Extend your arms in front of your body in line with toes, and eyes.
  • Keep the palm downward, and feet together.
  • Inhale deeply, and as you exhale lift your legs, and upper body off the floor.
  • Stay in the pose for few moments, and feel the contraction in the abdominal muscles.
  • Hold the breath.
  • Keep the hands, eyes, and toes in a straight line.
  • To leave the pose, slowly exhale, and come back to the ground slowly.
  • Repeat this 3 to 4 times.

While doing Boat Pose, the focus should be on straightening the back, instead of keeping the legs as high as possible.

Focus on the back to get the knees, and leg straight.

Benefits of Naukasana

  • Strengthen the abdominal muscles
  • Improves the functioning of abdominal organs such as the liver, and pancreas
  • Strengthen the hands, shoulder, and legs
  • It regulates blood sugar level
  • Helps to reduce belly fat and tone abs
  • Improves digestion including problems like excessive gas, and constipation
  • Relief stress from mind, and body
  • Helpful for hernia patient
  • Improves the functioning of kidney, thyroid, and prostate gland [4]
  • Provide strength to hip flexors

Contraindications, and Precautions of Naukasana

  • Asthma Patient avoid doing this pose
  • Pregnant women must avoid this pose
  • If you have any kind of injury in the spine, don’t do this pose
  • Low blood pressure and migraine patient avoid this
  • Heard the Patient refrain from this pose
  • Avoid doing Naukasana during the first two days of menstruation

Variations of Naukasana

How to do Pristh Naukasana (Reverse Boat Pose)?

pristh naukasana
  • Fall flat on the floor on your stomach with hands extended in front of you.
  • Keep the palms downward, and feet together.
  • Inhale deeply, and as you exhale lift your legs, and upper body off the floor.
  • Only your stomach should be in contact with the floor.
  • Feel the contraction in butts, and back.
  • Take slow, and deep breathes.
  • Stay in the pose for as long as you.
  • To leave the pose, exhale, and come back to the ground slowly.


To what degree Naukasana should perform?

Raise your upper body, and legs to around 45degrees to the floor.

But as a beginner, you may find it difficult to go for 45degrees. So, you can start with 30 degrees then go for 45degrees.

You don’t need any equipment to find out if you are making the correct angle or not, just do it by your savvy.


Naukasana is a great pose that helps to reduce fat, increase the functioning of abdominal organs, kidneys, and liver.

You can do it in two ways – on your stomach, or back.

Are you going to add Boat Pose to your routine?


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

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