What Are The Benefits of Naukasana Yoga ?

The scientists of Yoga science and Indian sages have taken yoga to the point where it is today. Taking inspiration from everything and animal present in nature, Yoga poses have been created. Therefore, in this article, we will give you information about what is Naukasana, the benefits of doing Naukasana Yoga, the right way, method, and precautions to do it.

Which Yogasana Is Known As Naukasana ?

Taking inspiration from a boat that remains calm even in stormy seas, Indian yogis have created Naukasana or Navasana. In English, this posture is also called Boat Pose.

During the practice of Naukasana, the body comes in the shape of a boat. There can be many types of this Yoga. For example, Paripurna Navasana, Ardha Navasana, Ekapadanavasana etc. During the practice of Naukasana, the stretching of the legs and hands in the body happens simultaneously.

What Is Naukasana ?

Naukasana is an intermediate level or medium level of difficulty yoga posture done sitting down. While doing this Yoga, the body forms the shape of the letter V of English. Naukasana is considered a part of Six Pack Yogasana.

What Are The Benefits of Naukasana Yoga ?

There are many ways and types of doing Naukasana, according to this the benefits available from them are also different. But in this article, we will give you information about the benefits of the first variation of Naukasana Yoga.

1. A lot of strength is needed in the upper thighs to hold this pose. In this part of the body are the quadriceps muscles. Stretching of these muscles along with the hamstrings helps in proper posture. With continuous practice of this Yoga, flexibility in these muscles increases.

2. The hips play an important role in balancing the body while doing Naukasana. This Yoga will help to strengthen the hips, balance the body with the hip bones or hip bones. The higher you raise your legs and straighten your torso, the stronger your hip flexors become. This is probably one of the best benefits of doing Naukasana Yoga.

3. During this Yoga, the weight of the body has to be concentrated in the middle. This is the core area of the body. To do this Yoga, the abdominal muscles or abs have to be tightened. By tightening the muscles, again and again, it starts getting stronger. These muscles need to be strong for doing other advanced-level Yoga poses.

4. In Naukasana, the entire lower body is stretched from the hips to the toes. The adductor muscles work to keep the inner part of the feet together by contracting them. The heels and ankles work together to provide a complete stretch to the feet.

5. The muscles of the spine have to work to keep the upper body straight and rigid. These muscles work on the lower abdominal muscles and make the spine strong. This Yoga maintains the natural curves of the spine.

6. In Naukasana, the entire weight of the body comes in the middle. In such a situation, the muscles of the abs have to work continuously. This strengthens the lower back and gives it a good stretch. The strength of the back acts as good support for the hips.

7. This spectacular Yoga stretches the upper torso and lower body simultaneously. This helps in improving the alignment of the whole body. During Naukasana, the body comes in the shape of the letter ‘V’ of English.

Repetition of this pose will improve the posture of the body, such that the neck and shoulders are required to be drawn out, the chest is drawn forward as the natural curves of the spine, the thighs and legs are straightened in the air and spread out evenly.

8. Since Naukasana works on the muscles of the lower abdomen, it improves and improves digestion. Tightening the muscles has a positive effect on the lower abdominal organs, it also helps a lot in running the digestive system better.

9. With continuous and correct practice, Naukasana increases confidence in the body and improves balance. Focusing on balance also provides relief from stress and problems related to lack of attention.

How To Do Naukasana ?

Gradually increase the exercise to do Naukasana. Never practice this Yoga in case of discomfort. Never put pressure on the shoulders or knees. Always make sure that you have warmed up and your core muscles have been activated.

If at any point in time you feel any kind of discomfort or pain, do not put any pressure on yourself. Slowly stop practicing Yoga and relax. If you are doing this Yoga for the first time, then also practice this Yoga under the supervision of a qualified Yoga guru.

What Is Naukasana Procedure ? Step By Step Instructions

1. For Naukasana, sit straight on the yoga mat.

2. Keep the legs stretched out in front of you.

3. Place both hands on the floor slightly behind the hips.

4. Raise the body upwards.

5. Keep the spine straight.

6. Exhale the breath.

7. Raise the legs at a 45-degree angle from the floor.

8. Extend the tailbone and bring the hips closer to the navel.

9. Strengthen the knees. Straighten your ankle.

10. Lift the ankles and bring them in line with the eyes.

11. During this you will be sitting on your butt and tailbone.

12. Raise hands high and stretch parallel to the floor.

13. Keep breathing in and out at a normal pace.

14. Remain in this position for 10 to 20 seconds.

15. Increase the time after practice.

16. While exhaling, slowly release the posture.

Precautions For Naukasana

1. Naukasana should be practiced only in the morning. But if you are doing this Yoga in the evening, then you must take your meal at least 4 to 6 hours before.

2. It is also important to make sure that before doing the Yoga, you have defecated and the stomach is empty.

3. Avoid practicing Naukasana if you have the following problems like Asthma, Diarrhea, Headache, Heart disease, Insomnia, Low Blood Pressure, Diabetes, Recently had surgery, in case of a stomach injury, Injuries to knees, hips, arms, and shoulders.

4. In the beginning, do Naukasana only under the supervision of a yoga trainer.

5. You can also do this Yoga yourself if you have balance.

You can also understand Naukasana with the help of this below video.

You can also check here 5 healthy benefits of Pavanmuktasana Yoga.

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