Naukasana (Boat Pose)

Naukasana or Boat Pose is a reclining back bending yoga pose. The body is balanced on the sit bones, legs lifted off the floor. Arms are stretched out parallel to the ground and the torso is raised to form a V shape.

In Sanskrit ‘Nauka’ means boat and ‘Asana’ means pose. The final pose of Naukasana looks like a boat hence the name Boat Pose.

This is a basic pose of Hatha Yoga and is commonly practiced. It is similar to Uttihita Padmasana or Raised Lotus Pose but Naukasana emphasizes more on core strength rather than flexibility.


How to Practice Naukasana

  • Start by lying on your back.
  • Keep your eyes open.
  • Inhale, Hold your breath and simultaneously raise your legs, arms, shoulders, head and trunk off the ground.
  • Make sure your shoulders and feet are no more than 15 cm off the floor.
  • Balance your body on your buttocks, keeping your spine straight.
  • Keep your arms at the same level as your toes.
  • Hands open with palms down.
  • Look at your toes.
  • Hold for 5 (or longer if you can).
  • Lower yourself back down to the starting position while exhaling. Be gentle with the back of your head as you go down.
  • Release your whole body.
  • This is 1 round.
  • Do 3 to 5 rounds.
  • After each round, rest in Shavasana and push your belly out with each inhale to release the stomach muscles.

Benefits of Naukasana

Naukasana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes laziness. It’s good for nervous tension and deep relaxation. Can be done before shavasana to go deeper into relaxation. Can be done upon waking to refresh immediately. Good for women preparing for childbearing and can be done in 2nd trimester of pregnancy. 

Who Should Avoid Naukasana?

Avoid Naukasana if you have:

  • Hernia, recent abdominal surgery or abdominal wounds
  • Pregnancy
  • Menstruation
  • Severe back or neck injuries
  • Migraine, vertigo or epilepsy
  • High blood pressure
  • Heart problems

Beginners with weak core should start with Ardha Naukasana and lift only their legs with their knees bent. Gradually increase as you get stronger. If you have any chronic condition, practice under a qualified instructor.

Who Should Avoid Naukasana?

Join us on a journey of self discovery and holistic wellness by learning yoga asanas with Himalaya Yoga Teacher Training. Our yoga teacher training in Rishikesh program is an immersive experience in the beautiful and spiritual surroundings of the Himalayas. 

With experienced and dedicated yoga teachers you will learn many asanas, deepen your understanding of yoga philosophy and develop the skills to teach yoga with confidence and kindness. Whether you are a beginner looking to enhance your own practice or an aspiring yoga teacher our program will nurture your growth, strength and inner peace. 

Join us at Himalaya Yoga Teacher Training and start your journey to a happy and enlightened life.

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