Boat Pose, or Naukasana, is one of the powerful yoga asanas that strengthen your core, especially targeting the abdominal muscles and hip flexors, or lower back muscles. Other than that, with this boat pose, you can improve your body balance, improve digestion, and cultivate mental focus.
This versatile Naukasana pose is for all levels of yoga practitioners. Whereas beginners can modify this boat pose asana by transposition and maintaining arm balances like Crow or Firefly. On the contrary, advanced practitioners alike make it a valuable addition to any yoga routine by transforming it according to their body structure.
This article will guide you through the different types of Boat Pose, provide step-by-step instructions, highlight its numerous benefits, and outline important contraindications.
Before you deep dive, let’s understand what the Boat Pose is.
What Is a Boat Pose?
Naukasana, derived from the Sanskrit words “nauka” (boat) and “asana” (pose), mimics the shape of a boat.
In this yoga posture, the body, arms, and legs are stretched straight. And you will maintain your body balance with the lifted straight legs.
When you practice Paripurna Navasana or Boat Pose, your whole body weight is balanced with the buttocks.
You can prefer this asana for building body strength, strengthening or improving abdominal muscles, and enhancing body balance.
Ensure that, when you practice Boat Pose as a Yoga asana, your legs are stretched, not bent.
You can expect some challenges in the beginning, but once you are perfect at doing it, you will feel the next improved level of flexibility in your body.
Types of Boat Pose
However, you can practice the Boat Pose or Naukasana with multiple poses. But there are two boat poses that are the core of other poses. The list of these two is detailed below.
1. Ardha Naukasana (Half Boat Pose)
In this beginner-friendly variation, your legs will be lifted halfway, and your arms will be stretched forward parallel with respect to the ground. In the starting tenure, focus on building and improving your core strength, then prepare for the full-body pose.
2. Paripurna Naukasana (Full Boat Pose)
This boat pose can be more challenging if you do not practice Ardha Naukasana or Half Boat Pose. Perform Paripurna Naukasana by stretching your legs up to the extent where you can. A nice V shape is formed by your torso and legs, and your forehead and toes are in line. Create a sharper V shape with the body. Extend your arms forward, and the gaze is directed toward the toes. Full Boat Pose requires greater core engagement and balance.
Steps To Do Boat Pose
Here’s a detailed breakdown of how to perform both variations of Boat Pose:
1. Ardha Naukasana (Half Boat Pose):
- Start With Seating Position: As you are a novice in performing the boat pose, you can start by sitting on your bent knees and feet flat on the floor. Place your hands behind your thighs for support.
- Engage your core: Draw your navel in towards your spine, activating your abdominal muscles. Increase the movement of your thighs and pull your abdomen in and up.
- Lift your feet: Lean back slightly, keeping your spine straight, and lift your feet off the floor, bringing your shins parallel to the mat.
- Stretch your arms: After you are feeling steady, stretch your arms out in front of you, parallel to the floor and your legs. Your palms can face each other.
- Maintain balance: Find your balance point on your sit bones. Keep your chest lifted and your spine straight.
- Hold and breathe: Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
- Release: To release, slowly lower your legs and bring your feet back to the floor. You can also gently lower your torso back to the starting position.
2. Paripurna Naukasana (Full Boat Pose):
- Start with Half Boat Pose: Begin by following the steps for Ardha Naukasana.
- Extend your legs: Once you’re comfortable in Half Boat Pose, slowly extend your legs fully, keeping them together. Your toes should be pointed.
- Maintain alignment: Ensure your spine remains straight and your chest is lifted. Avoid rounding your back.
- Hold and breathe: Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
- Release: To release, slowly bend your knees and lower your legs back to the Half Boat Pose position. Then, gently lower your torso and bring your feet back to the floor.
Health Benefits Of The Boat Pose
Once you are in the habit of performing Boat Pose, you will notice the following changes in your body. For instance,
- You will feel that your core muscles are strengthened.
- Helps in improving the digestion system.
- Stimulates your thyroid glands.
- You’ll be able to maintain your body balance.
- Your stress and anxiety will be reduced.
- Increased digestive enzyme secretion will boost metabolism.
- Oxygen supply will increase in your body, which will eliminate respiratory disorders.
- Improved blood circulation.
- Get rid of menstrual discomfort.
- Get relief from your back pain.
- Improve your body posture and increase concentration.
Contraindications of the Naukasana – Boat Pose
- Avoid practicing Naukasana or Boat Pose. If you have spinal injuries, hernias, or knee, or neck problems existing or in the past.
- Also try to avoid this boat pose when you have headache, diarrhea, low blood pressure, or asthma.
- Strictly say no in your pregnancy duration.
- If you have any heart disease.
- Avoid boat pose when you have back pain or during your menstrual cycle.
- Surpass Boat Pose if you have recently had an abdominal injury in recent or in the past.
Conclusion
Boat Pose (Naukasana) is undoubtedly one of the challenging yoga asanas, but once you start enjoying it, it will be rewarding too, which facilitates a multitude of physical and mental benefits.
By practicing this pose regularly and with proper technique, you can strengthen your core, improve your balance, and cultivate mental focus.
However, it’s crucial to be mindful of the contraindications and consult with a qualified yoga instructor or healthcare professional if you have any concerns.
Remember to listen to your body and modify the pose as needed to ensure a safe and enjoyable practice.
FAQs
1. Is Boat Pose good for beginners?
Yes, you can start with the half-boat pose if you are a beginner. However, you need to be careful if you just started. Either start with the slow poses or take guidance from a trainer.
2. How long should I hold the boat pose?
Well,. In the starting phase, start with the 30 sec. Once your durability increases, your breathing hold time will automatically increase itself.
3. What are the other poses I can practice while doing Boat Pose?
Half Boat Pose, Full Boat Pose, Twisted Boat Pose, Chair Pose (Utkasana), and Plank Pose (Phalakasana).
4. Can I do Boat Pose every day?
It’s generally safe to practice Boat Pose a few times a week, but avoid doing it every day, especially if you’re new to the pose. Allow your muscles time to rest and recover.
5. What muscles does Boat Pose work?
Boat Pose primarily targets the abdominal muscles, hip flexors, and spine. It also engages the back muscles and strengthens the legs.
6. Can Boat Pose help me balance my body?
Yes, strengthening your body and creating a balance between mind and body is the core learning from Boat Pose.
