How to do Naukasana (Boat Pose) & it’s Benefits

An empowering and brave yoga pose which builds core muscles, tones the abdominal muscles and strengthens the lower back. The boat pose provides strength and balance in our lives during the rough times just like a ship or boat calmly sails through a storm.

Nauka-Boat | Asana-Pose

This asana is pronounced as NAUK-AAHS-uh-nuh. Naukasana posture resembles a boat shape after you enter into this pose fully. This is also called as Navasana. This creates a ‘V’ like shape in full pose. This asana teaches you about your breath, emotions, dedication level, and your practice to be in present moment.

Benefits of Boat Pose

  • Helps to strengthen back and abdominal muscles; tones leg and arm muscles.
  • One of the best yoga poses to reduce belly fat and improves core strength.
  • It stimulates the abdominal organs, kidneys, and intestines and thus improves digestion.
  • This pose encourages healthy regulation of the thyroid and prostate glands, helping to maintain metabolism and relieve stress.
  • Helps to regulate the blood flow of your body.
  • Regular practice of this pose increases your ability to stay focused, aware and emotionally calm.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from low blood pressure, diarrhea, asthma, heart problems, severe headache o migraine should avoid this pose. Women should avoid this pose during pregnancy and first two days of the menstrual cycle.

Steps to do a perfect Boat Posewoman-in-a-full-boat-yoga-pose.jpg

  • 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.
  • As you exhale, come back to the ground slowly and relax.
  • Repeat this pose for 3-4 times.


Keep your spine straight and hands on the floor and knees bent until you have built up enough strength to deepen the pose while keeping proper alignment. The lower front of the belly should never get hard. Although it will get firm, it should not puff forward or become thick.

For a beginner, it might be difficult to maintain the balance for few days. Nothing to worry, you can support your hands on the floor. Flexibility will come to you with regular practice. When your mind is distracted while you are in this pose, you will tend to lose balance. Make sure to find your stability as you loosen your facial muscles and relax completely. This is the key to finding stability and balance in this pose.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


Author: Rakesh Pradhan

Rakesh Pradhan is a Yogi, Blogger, Civil Engineer and a continuous learner. When he was 14 years old, one day his neighbourhood uncle asked him about Yoga and Meditation. He got so motivated about the amazing benefits of this beautiful Yoga that he started reading Yoga books, watching videos and practising yoga poses. Now, he is helping people to learn Yoga and keep them away from stress and lifetsyle diseases.