Naukasana means an asana in boat shape. Naukasana is known in different names like Navasana, Boat Pose or Paripurna Navasana. Yoga helps our mind and body to rejuvenate. Naukasana is an important and simple asana in yoga which is easy to do and has many health benefits. Our body is made to stretch in the shape of a boat. ‘Nauka’ means ‘boat’ and ‘asana’ means ‘pose’. It tones the abdominal muscles and stretches the whole body. It can be done on both the sides. Upside and backside(lying on stomach). In this pose blood flows faster to the abdomen and lower back of the body. For beginners try to bend as much as possible, don’t strain and hurt your muscles in the beginning. Gradually you can improve.
Pregnant women should avoid doing this asana.
Women should avoid doing this asana during the menstruation period.
Any person who had surgery or any spinal related problems should consult physician before doing this asana
There can be certain variations in the asana or pose. Beginners can start with Ardha Navasana in which feet and body are only half raised. The other variations include Eka Pada Naukasana which is a one legged boat pose.
Advanced variations include Ubhaya Padangusthasana where both hands hold the toes or feet.
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