NAUKASANA

Method of Practice: Naukasana (Boat Pose)

01
Lie flat on your back with your legs together and your arms resting alongside your body.
02
Take a deep breath. As you exhale, simultaneously lift your chest and legs off the floor, extending your arms toward your feet.
03
Keep your eyes, fingertips, and toes aligned in a straight line.
04
Feel the contraction of your abdominal muscles and the tension around your navel region.
05
Hold the pose while breathing deeply and normally.
06
As you exhale, slowly lower your body back to the floor and relax.
07
Repeat 3–5 times.

Tones and strengthens the muscles of the abdomen, hips, and thighs.
Helps reduce abdominal fat.
Improves digestion and metabolism, providing relief from constipation, gas, and other digestive discomforts.
Strengthens the spine.
Calms the mind and helps reduce stress.

Particularly beneficial for diabetes mellitus, abdominal obesity, digestive disorders, and lower back pain.
Also serves as a supportive practice for thyroid disorders, respiratory problems, menstrual cramps, and improving blood circulation.

Do not perform this pose if you have:
- A serious spinal disorder
- Hernia
- Peptic ulcer
- Migraine
- Frequent dizziness or vertigo
- Pregnancy
Note: If you have high or low blood pressure or heart disease, practice this pose only under the guidance of a qualified physician or yoga expert.

Our yoga experts are here to help you practice correctly and safely for maximum benefits.