Naukasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Boat Pose. The name Naukasana actually comes from Sanskrit words, where Nauka mean Boat and Asana mean Pose, so combine of all the words, it's pronounced as The Boat Pose. Beside this, the posture of Naukasana resembles like a Boat, so in English this asana is known as The Boat Pose.
Naukasana has lots of health benefits; among that some of the health benefits of Naukasana include Improving Digestive Health, Strengthens the Back and Abdominal Muscles, Tones the Leg and Arm Muscles, Improves the Circulation of Blood, Improves the Function of the Kidneys and Livers, Helps to Prevent Hernia, Improves Cardiovascular Health and Enhance Sexual Performance.
Before we go to do this asana, we should know for whom this Naukasana is not recommended. Those who are suffering from severe back injury, shoulder injury, knee injury and hip injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana. Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache, migraine, they should avoid this asana. For women, those who were in the last month of pregnancy; they should also avoid this asana and also they should avoid this asana during the first two days of the menstrual cycle.
How to do Naukasana (The Boat Pose):
- To start this asana get onto the yoga mat and lie down on your back, keep your feet together and your arms should be placed alongside your body.
- Now take a deep breath in and as you exhale slowly try to lift your chest and feet from the ground together at a time and stretch your arms towards your feet.
- Try to keep your eyes, fingers and toes in a line.
- Your whole body weight should be on your torus and try to keep your leg straight.
- You will feel tension in your abdominal area, thigh, and shoulder.
- Try to be in this position for one minute and keep breathing normally.
- For beginners, try to be in this position for 2 to 3 breaths.
- To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
- Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
- Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.
Health Benefits of Naukasana (The Boat Pose):
Naukasana Improves Digestive Health:
Different studies have been proven that regular practice of Naukasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Naukasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.
Naukasana Strengthens the Back and Abdominal Muscles:
The regular practice of this asana will help to keep our back and abdominal muscles strong and healthy, because while doing Naukasana, our spine is moving upward that helpful to reduce the hunch and squeeze the abdominal muscles . Different studies have been proven that regular practicing of Naukasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.
Naukasana Tones the Leg and Arm Muscles:
Different studies have been proven that the regular practice of Naukasana, can stretch your leg and arm muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Naukasana helps to prevent injury in leg and arm during exercise and other works.
Naukasana Improves the Function of the Kidneys and Livers:
Regular practice of Naukasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.
Naukasana Helps to Prevent Hernia:
Different studies have been proven that regular practice of the Naukasana is very beneficial to prevent the risk of hernia, beside this asana is also very useful for those who are already suffering from Hernia.
Naukasana Improves Cardiovascular Health:
Different studies have been proven that practice of Naukasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.
Naukasana Enhance Sexual Performance:
Studies have been proven that, practicing of Naukasana on a regular basis can enhance sexual performance because while doing Naukasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.