Boat pose or Naukasana: Benefits and how to do it

Boat pose or Naukasana: Benefits and how to do it | XpertsReviews.com

Boat pose or Naukasana can improve digestion and ward off stress. Here are all the health benefits of this yoga pose and how to do it.

Whether it’s constipation, gas, or acid reflux, incorporating boat pose or naukasana into your daily routine has many health benefits. This is a challenging yoga asana that requires strength, balance and patience. Although it may seem intimidating at first, the benefits of practicing this pose are immense. From strengthening your body and improving your posture to calming your mind and reducing stress, boat pose offers a holistic approach to overall well-being. Know all the health benefits of boat pose and how to do it the right way.

What is Boat Pose or Naukasana?

Boat pose is also known as Naukasana. The name “naukasana” is derived from Sanskrit and combines the words “nauka” meaning boat and “asana” meaning seat or posture. “In this pose, you sit up straight with your knees bent and your feet flat on the floor. Next, you lift your feet, lean back slightly, and extend your legs toward the ceiling, forming a V shape with your body. Your hands can be held straight in front of you or placed on your thighs for support. Boat pose is a dynamic pose that works multiple muscle groups, including the core, legs, gut health, and back,” says Himalayan yoga expert Siddhaa Akshar.

Benefits of Boat Pose or Naukasana

The pose offers a wide range of benefits for physical and mental well-being. Here are some of the main benefits:

1. Strengthens the core

The pose is a dynamic exercise that primarily targets the core muscles, including the abdominals, obliques, and transverse abdominis. To maintain the V shape in boat pose, you need to engage your core muscles to stabilize your torso and prevent your lower back from arching. Continually engaging these muscles throughout the pose helps build strength and endurance, leading to a stronger, more defined core. A study published in the International Journal of Sports and Health Sciences found that practicing yoga regularly can help strengthen your core muscles.

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2. Improves balance

The pose requires a delicate balance between your upper and lower body. When you raise your legs and lean back, your body’s center of gravity shifts. To maintain your balance, you need to engage your core muscles, legs, and back to create a stable base. Regularly practicing boat pose helps your body adapt to changing balance points, improving your overall balance and coordination. A study published in the Journal of Age and Aging found that yoga methods improved balance and physical mobility in people over 60 years old.

3. Increases flexibility

Boat pose stretches the hamstrings, hip flexors, and spine, leading to increased flexibility in these areas. When you extend your legs toward the ceiling, your hamstrings and hip flexors are stretched. Additionally, the slight backward lean in boat pose stretches the spine, improving back flexibility. Practicing this pose regularly can help increase your overall flexibility and range of motion. A study published in the International Yoga Review found that regular yoga practice can increase flexibility.

A woman doing boat pose
Boat pose increases body flexibility. Image provided by: Freepik

4. Improves posture

Boat pose improves posture by strengthening the core muscles, essential for maintaining healthy spinal alignment. When your core muscles are strong, they can provide better support for your back and help prevent sagging. Additionally, boat pose stretches the back muscles, thereby improving flexibility and reducing stiffness. This can help you stand taller and maintain a straighter posture. According to a study published in the Indian Journal of Medical SpecialtiesRegular yoga practice can help improve posture. Check out other yoga stretches for neck stiffness that can help.

5. Improves digestion

This pose can improve digestion by stimulating the abdominal organs and promoting peristalsis, the rhythmic contractions of the digestive tract that move food through the intestines. “The gentle rocking motion of the body in boat pose can help massage the abdominal organs, improving their function and reducing bloating. Additionally, deep breathing combined with boat pose can help relax the digestive system and relieve stress, which can also contribute to better digestion,” says the expert. Discover other home remedies to reduce bloating.

6. Keeps stress at bay

This pose can help reduce stress and anxiety by promoting relaxation and mindfulness. The deep breathing required to hold the pose can help calm the mind and reduce feelings of stress. Additionally, the focus needed to maintain balance in a boat pose can help distract you from worries and anxieties. By practicing boat pose regularly, you can develop a sense of inner peace and resilience, helping you better cope with stress and anxiety. A study published in the International Journal of Preventive Medicine has found that yoga is helpful in relieving stress, anxiety and depression. Accordingly, it can be used as a complementary medicine.

A woman doing boat pose
Boat pose also helps keep stress at bay. Image provided by: Freepik

How to do boat pose or naukasana?

Here is a step-by-step guide on how to perform boat pose or naukasana:

  • Start by sitting on the floor with your knees bent and your feet flat on the floor.
  • Lean back slightly, lifting your feet off the floor.
  • As you lean back, extend your legs toward the ceiling, forming a V shape with your body.
  • Extend your arms straight out in front of you, parallel to the floor. Your palms can be facing down or up.
  • Engage your core muscles to maintain your balance and prevent your lower back from arching.
  • Keep your chest lifted and your shoulders relaxed.
  • Hold the pose for 30 seconds to 1 minute, or longer as you feel more comfortable.
  • To release, gently lower your feet toward the floor and return to a seated position.

Things to keep in mind

  • Start slowly: If you are new to this pose, start by holding the pose for a shorter duration and gradually increase the duration as you get stronger.
  • Focus on balance: Pay attention to your balance and make adjustments as necessary to maintain a stable position.
  • Breathe deeply: Practice deep, even breathing throughout the pose. This can help you relax and maintain your balance.
  • Use accessories: If you have difficulty maintaining the pose, you can use a prop like a yoga strap or towel to support your back.

Are there any side effects of boating?

This pose, while generally safe, can have potential side effects if not done correctly:

  • Back pain: If you have a pre-existing back injury or aren’t properly engaging your core, a boat pose can strain your lower back.
  • Hamstring strain: If your hamstrings are tight, extending your legs into a boat pose can increase the risk of strain.
  • Dizziness: Holding the pose too long or doing it too quickly can sometimes lead to dizziness.
  • Wrist pain: If you’re not careful, holding your arms straight in front of you can put pressure on your wrists.

If you feel any pain or discomfort, stop performing the pose immediately. Additionally, if you have any concerns about boat pose, consult a yoga teacher or healthcare professional.

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