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Naukasana Yoga Pose: Steps, Benefits, and Precautions

Naukasana Yoga Pose: Steps, Benefits, and Precautions

Naukasana Yoga Pose: Steps, Benefits, and Precautions

Naukasana means Boat Yoga. Naukasana yoga is done in the shape of a boat, hence it is called Naukasana Yoga Pose. All the parts of your waist, hips, legs, abdomen, and spinal cord are used while practicing the Navasana yoga pose. 

Therefore, with the practice of this yoga posture, the exercise of all these organs is done well. As the result, these parts of your body becomes very strong and comfortable. This yoga has wonderful benefits that help you stay fit for a long time.


It is quite effective in reducing abdominal fat. It keeps your digestive system healthy and simultaneously benefits from head to toe. Let’s learn how to do Naukasana yoga, and what are the benefits and precautions of practicing Naukasana yoga-


Steps of doing Naukasana Yoga Pose

There are the following steps of doing Naukasana yoga pose-

Step 1: Before starting the Naukasana, you should sit in a flat posture by laying a mat on a flat surface.

Step 2: After this, mix your ankles and feet fingers and keep them close to your hands and waist.

Step 3: After this, you have to keep the palms on the ground and the neck straight.

Step 4: Now raise both your legs, neck, and hands slowly upwards simultaneously.

Step 5: Finally put the weight of your entire body on the buttocks.

Step 6: Stay in this posture for 30-40 seconds.

Step 7: Now slowly return to the same position and lie down in the position of rest.

Step 8: You can do this asana 5-6 times.


Easy Technique of doing Navasana Yoga Pose

1- If you feel a little bit hard to put both hands in the air, then for ease, you can put both hands on the ground. Once your hands become stronger, so you might easily raise your both hands in the air.

2- In case, your hamstrings are not enough flexible, only then you can find it hard to practice the Navasana yoga pose. If it is so then you can bend your legs a little bit.

3- For new learners, the Navasana pose is not easy to perform. Though you can do it for 10-25 seconds, and slowly increase your time.


Benefits of doing Naukasana Yoga Pose -

  • By doing this yoga, the body becomes shapely.
  • Naukasana is very beneficial for balancing body parts.
  • The spine becomes straight and strong.
  • Naukasana yoga is very beneficial for those people who sleep unnecessarily a lot.
  • By practicing this asana, the muscles of the stomach are balanced, which improves the digestive system.
  • This exercise is very beneficial for those who want to reduce their shoulder and waist fat.
  • It provides benefits in digestion, small and large intestine, and is very effective in hernia disease.
  • Naukasana increases meditation and confidence levels.
  • The spiritual benefit is also provided by this asana. You can also chant a mantra while doing this mudra, so you get a quick benefit.
  • In this posture, there is a drag from the thumb to the fingers. Due to which pure flows of blood in your body go rapidly and the body becomes healthy.


Precautions need to be taken while doing  Naukasana Yoga pose:

  • If a person is suffering from a disease related to sleeplessness and heart, then he should not practice this yoga pose.
  • You should not do this yoga even if there is some kind of discomfort in the back of the body or any kind of discomfort in the stomach.
  • Women do not perform this asana during their pregnancy and menstruation periods.
  • Do not force your body more than your capability. 
  • Do not practice this asana, if you are having loose motions and headaches.

If you also want to get the above benefits, then definitely spend some time in your day for Navasana Yoga pose or join a yoga school in Rishikesh, India.


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