Boat Pose

Boat Pose, or Naukasana is a forward-bending pose that targets the muscles of the abdomen and back. Moreover, It promotes flexibility in the core, hips, thighs, and back muscles that helps you do so many other yoga poses, especially gravity-defying arm balances and inversions.

Naukasana (Boat Pose) Basics

Sanskrit PronunciationNaukasana
MeaningNauka= boat/ asana = pose
Pose TypeSeated
Pose LevelIntermediate pose
Style of yogaHatha Yoga
Other NamesParipurna Navasana, Naukasana, Navasana
Stretches Hips, thighs, and back muscles
Strengthening Core and thighs
DurationAs feel as comfortable


It is comprised of two Sanskrit words, Nauka meaning “Boat” and Asana meaning “Pose”. Since it is in the particular shape of a boat, hence it is named Naukasana. During the practice the body forms a distinct ‘V’ shape, further emphasizing its resemblance to a boat.

Due to the Intermediate level category of this pose, Navasana is one of the easiest core-strengthening which can be performed by almost all of the age group. So, one can builds their focus and body awareness with a regular practice of Boat Pose in their daily life.

Boat pose is quite good from the point of view of health as it not only stretches your abdominal muscles but also tones the vital organs present in your abdomen. It is quite helpful in treating pancreas, kidney, liver, and gastric juices-related health issues and problems.

Practice Guide for Naukasana (Boat Pose)

Naukasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Steps to do Naukasana

There are different easy and simply steps to perform Naukasana. There are three distinct types of Naukasana where one is simple while second and third are the advanced variations. Both are in the supine position whereas the third one is actually prone position where the body is stretched as well as the arms are duly kept before the head. Here we will discuss the steps to perform simple boat pose.

  • First, you need to lie down on the back, the supine position.
  • Inhale and raise your body to 30 degrees such that you can easily see toes with the eyes.
  • Keep the palms on the thighs.
  • Remain in this particular pose for as long as possible. Initially, you can do it for 20 seconds and then increase your time up to 2 minutes.
  • While you maintain this pose, feel the stretch in the navel area.
  • Now bring the body down while deep exhaling and relaxing.
  • Inhale and exhale slowly while you maintain the pose.

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Beginners Tips

How to do Naukasana

It will be quite difficult for beginners to practice this asana. But they do not need to be disappointed. First of all you have to lie down on Shavasana. Then bring the arms behind the head and stretch the body. Now raise the right hand, left leg and head at an angle of 30 degrees and then maintain it for 10 to 15 seconds. This is a form of a posture called Shalabhasana. Now you can move on to try a simple boat pose. If you have any problem then you should consult a yoga expert to practice this asana in a better way.

Health Benefits of Naukasana

Strengthens core muscles

The Naukasana movement engages all the core muscles including the rectus abdominis, transverse abdominis, and internal and external oblique muscles. Holding this pose helps build strength in the core area. A strong core supports the spine and improves posture.

Builds physical stamina

This posture requires a lot of arm, leg and abdominal strength to keep the body stable. As you master the technique, physical stamina improves. It also helps build stamina for other fitness activities.

Tones leg muscles

Lifting the legs off the floor in the Naukasana process activates and tones all the muscles of the legs, including the quadriceps, hamstrings, calves and inner thighs. Regular exercise can help shape and define leg muscles.

Improves digestion

Boat pose massages the internal organs like the intestines, liver and kidneys. It stimulates digestive fire and improves digestion and absorption. Regular exercise provides relief from constipation.

Reduces respiratory disorders

By taking deep breaths in Naukasana, the chest and lungs expand completely. This increases lung capacity and oxygen supply to the body. It reduces respiratory problems like asthma.

Provides relief from menstrual discomfort

Naukasana helps to relax the pelvic area and relieve stiffness in the lower back and hips. It helps in providing relief from menstrual cramps and discomfort.

Provides relief from back pain

The most important benefit of Naukasana yoga is to strengthen the core muscles of the back and improve spinal flexibility. Hip flexor and hamstring stretch relieves stiffness, reduces back pain and cramps.


  • People who are suffering from a hernia should only practice boat pose after consultation with a doctor.
  • People with spinal problems shouldn’t try to practice this yoga.
  • Avoid practicing Boat Pose during blood pressure issues.
  • Asthmatic patients should avoid it.
  • People with heart issues should rather skip this pose.
  • Women who are pregnant or in the MC period shouldn’t practice it.
  • Individuals with hip joint pain, as well as arthritis, should never practice this pose.
  • People who have problems with diarrhea, insomnia, and have neck injury shouldn’t practice it.


Naukasana is an Intermediate forward-bending posturee, which improves flexibility along with core strengthening. Apart from that, it massages abdominal organs and also helps in enhances blood circulation,and tones all the muscles of the leg, etc.

Therefore, practitioners can perform this asana for a wide variety of health benefits.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional