English name: – Boat pose.
Sanskrit name: – Naukasana. (Navasana).
Preparatory pose: – Adho Mukha Savanasana, Uttanasana.
Types: – Ardh Naukasana (half boat pose), Paripurnanaukasana (full boat pose),
Ekapadnaukasana (One leg boat pose).
Full Boat Pose (navasana in Sanskrit) is a great yoga pose for strengthening the abdominal and hip muscles. It is a challenging pose but also a beneficial one, because it builds core strength, stability, and awareness of posture. There are several modifications and variations that can help you work up to the full pose over time.
Steps for Boat pose:-
- Lie on your back with your feet together and arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- Hold the position for few seconds.
- As you exhale, come back to the ground slowly and relax.
- Duration 3-4 repetitions daily but should not overdo.
Benefits of Boat pose :-
- Strengthens the back and abdominal muscles.
- Tones the leg and arm muscles.
- Useful for people with hernia.
- It helps to remove belly fat.
- It improves digestion.
- Helps in developing six packs ABS.
- Improves the circulation of blood.
- Give strength to thigh, hips, shoulder and neck.
- Regulates the function of liver, pancreas and lungs.
- Maintains the function of kidney, thyroid and prostate glands.