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Naukasana - Boat Pose

Boat Pose (Naukasana)

Nauka = Boat, Asana = Posture or Pose

This yoga posture has been named after the shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.

How to do Naukasana / Boat Pose

• 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 o the ground, stretching your arms towards your feet.
• Your eyes, ngers 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 and relax.
It also forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).

Naukasana video

Boat Pose (Naukasana) Yoga Pose

Bene ts 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 Naukasana - Boat Pose
• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have su ered 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 rst two days of the menstrual cycle.
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(Yoga Poses)

Yoga practice helps develop the body and mind bringing a lot of health bene ts yet is not a substitute for medicine. It is important to learn and
practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after
consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga course at an Art of Living Center near you. Do you need information on
courses or share feedback? Write to us at info@srisriyoga.in.
 

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement
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