Everything about Boat Pose

Boat pose is quite a popular balancing yoga pose like Tree Pose. Seemingly, it does not look sort of difficult pose but it is definitely not a cakewalk. Of course, like any other yoga asana it is multi beneficial too.

Boat Pose



So let’s get started to know everything important about this pose. Shall we?

Boat Pose and its Benefits

The name Boat Pose is the English translation of its Sanskrit name Naukasana. Naukasana consists of two Sanskrit words nauka means boat and asana means posture.

There are lots of benefits of practicing Bow Pose regularly. Some of them are given below.

Physical Benefits

  • Regular practice of Dhanurasana makes the hip flexors flexible and strong.
  • It is also a good asana to practice to lose weight and tone down the muscles.
  • In addition, it provides the spine a good stretch too.
  • It massages internal organs e.g. liver, kidney etc and facilitates their efficient working too.
  • This balancing pose makes the legs stronger and strengthens the abdominal muscles too.
  • It increases the supply of oxygenated blood in the body.

Mental Benefits

  • Bow pose aids in hormones balancing that prevent lots of mental problems like anxiety, depression and stress.
  • It is quite helpful in insomnia causes due to stress.
  • It keeps the mind calm, composed and serene.

Steps to do Boat Pose (Naukasana)

  • To begin with, sit on the ground while keeping the legs straight at front
  • Now lean back a little and balance your body on the sitting bones
  • Remember to keep your back straight, do not let it be in curved shaped
  • Do not forget to make your toes parallel to your eyes in addition to keeping your knees and back straight
  • Your arms should be parallel to the floor and pointing ahead
  • Also, you might feel your abdominal muscles squeezing which is completely normal
  • Keep your back straight and take breaths regularly
  • Hold the position for 20-30 seconds initially or as long as you can
  • Release the pose very gently and come back to the opening position

Precautions to be taken while practicing Boat Pose

While doing any yoga posture, especially when you are a beginner, you should know about dos and don’ts of that asana. Some of the points that you should consider while doing naukasana are given below-

  • Do not attempt this asana if you have chronic pain in your hips, lower back or thighs without consulting your doctor
  • Avoid this asana if you have gone through any recent accident or surgery in the lower back, thighs, legs or hips.
  • Avoid this pose if you are pregnant, or have low blood pressure
  • It is always recommended to practice this asana under the guidance of an experienced teacher
  • If you are asthma patients, please avoid his yoga posture
  • If you are a heart patients, or suffer from migraine, stay away from this pose or practice it under a guidance

Every yoga posture is done with precision and proper technique. You cannot learn yoga just by imitating someone. You need a proper teacher or guidance to learn or teach yoga.

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