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.


Steps to perform Naukasana

  • Lie down on the yoga mat with hands on the side of your body and feet are together.
  • Take a deep breath and lift your legs and upper part of your body above the ground. Feel the contraction of abdominal muscles while lifting.
  • Lift the arms and keep it parallel to the ground. Eyes, arms and toes should be in the same line.
  • Feel the pressure near the navel area as the muscles around the abdomen contract.
  • Let the weight of your body rest completely on your buttocks. Your fingers, eyes and toes should be on a single line.
  • Do normal breathing holding the boat position for  a minute or at least for a few seconds.
  • While exhaling slowly get back to the normal position. Relax and breathe normally.
  • Repeat the asana as many times as possible.

Focus while doing the asana

Benefits of Naukasana

  • This asana helps in reducing the belly fat. The stretching, compressing and relaxation of the abdominal region involved with Naukasana helps in burning belly fat if practiced on a regular basis.
  • Tones the muscles of legs and arms.
  • Stretches the whole body.
  • Improves in digestion.
  • Helps in regulating the functions of liver, pancreas and kidney.
  • Improves blood circulation.
  • Helps in developing six ABS on regular performing of  this asana.
  • Keeps the body active throughout the day.


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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