Naukasana: A one-stop guide to get this asana right
Also called navasana or boat pose, naukasana is a seated yoga posture in which one's body takes the shape of a boat. It is one of the easiest asanas that even beginners can pull off. Also, since it comes with multiple variations, it is all the more enjoyable to practice it daily. From its health benefits to process, here is everything you should know.
History: This yoga pose has been illustrated in 19th-century texts
The name of this yoga pose is a combination of two Sanskrit words nauka (meaning boat) and asana (meaning pose or posture). When you do this pose, your body represents the hull of a ship while your arms represent the water line when it sails. Naukasana has been illustrated in the 19th century Sritattvanidhi, a treatise that was written in Karnataka ages ago.
How to do: Follow these steps to get it right
Lie down on the floor facing the ceiling. Place your hands by your side, relax your shoulders, and keep your legs straight. Lift your hands and legs together, making a 45-degree angle. Once your body forms a V-shape, hold the position for about 45 to 60 seconds and practice deep breathing throughout. Keep your legs and arms stretched instead of bending them.
Health benefits: Strengthens abdomen, arm, and leg muscles
Experts believe that doing naukasana daily can tone your arms and legs, and strengthen your abdominal muscles. It also improves blood circulation and reduces tummy fat, helping you become fitter. Besides reducing nervous tension, it is beneficial for those with hernia and back-related issues. Additionally, it is also a great exercise for your kidneys, liver, and pancreas.
Precautions: Don't put excessive pressure
While performing, you may put a lot of pressure on your tummy, which can lead to digestive issues like stomach ulcers or acid reflux. Always be aware of your body's capacity and don't put excessive pressure on any part. Stay easy and don't overdo it.
Who should avoid: Heart and asthma patients should skip it
If you are suffering from heart-related ailments, arthritis, or asthma, it is best to avoid doing naukasana. People with frequent headaches, migraines, blood pressure issues, vertigo problems, frozen shoulders, and spinal injuries should also keep away from attempting this yoga pose. Pregnant ladies should refrain, and so should you if you are on a menstrual cycle or recently underwent a stomach surgery.
