Nauka means boat. Hence naukasana is boat pose as the body takes the shape of the boat. Since the central portion of the boat, its core, is important to keep it balanced on the waves, similarily the core of the body is holding it in position in naukasana.
Note: People having recent surgeries, pregnant women and women during menstruation should avoid this posture temporarily.
How to perform Naukasana? Looking for some help on key points! Here i will mention some quick hints on how to build Naukasana.
- The asana is performed in the seated position, hence attain dandasana as the base position from where to develop the posture.
- Keep the legs taut and torso erect, hands placed on either sides by the hips.
- Now cup your fingers on either, sides of the hips and while gaining support with the hands, start leaning backward with the torso while balancing on the sitting bones. Stop as you reach approximately 45 degrees from the floor.
- Check how your abdomen muscles gets engaged in resisting the pull of gravity on the torso. This is the key to strengthen the muscles in a yogic workout.
- Now bend both the knees and flex the hips. Try lifting the feet of the floor while maintaining the balance on the hips. You can use your big toe as the supporting axis for the legs, by touching them on the floor.
- Then take a deep breath in and while holding the breath, contract the thighs lifting the feet of the floor and straightening the legs in the knees. Check your progress in this and keep your hands on the floor for a support.
- Your thighs and hip flexors will become immensely tensed in the process this will become the key point of their toning and strengthening. If they allow, bring your feet up above the level of your forehead, infront. Use your breath naturally to maintain the hold.
- Now finally raise the arms straight by the side in line with the body pointing towards the feet just like the paddle of boat. Breath naturally and hold the posture minimum for 15 seconds.
- The while releasing, exhale in a controlled rythm and start loosening the muscles of legs, arms and abdomen while coming back to dandasana. Repeat this asana for 3 times.
Benefits of Naukasana yoga, Benefits and Steps
- It gives extreme toning to the abdominal organs, bringing vitality in the process of digestion and absorption of nutrition.
- It employs the 4 pairs of muscles in the abdominal region and is also having some rejuvenating effect on the relationship of Psoas and Illiacus which are two major muscles involved in most of our movements and posture.
- Rejuvenates the digestive mechanism, relieves constipation and ensures a strong metabolism.