Naukasana Or Boat Pose : Steps,Benefits and Precautions-
Naukasana word derived from two sanskrit word 'Nauka' means 'Boat' and 'Asana' means 'Posture or Pose'. In Naukasana we can take a shape like a Boat. Yoga is not only to calming our mind,it is also helpful to strengthens our muscles and increase the flexibility of body.If a person have problem of over weight or belly fat this asana is the best way to reduce the extra fat or loss weight. This posture also helps to strengthens the muscles and increase the flexibility of body. It is difficult for beginners to practice this posture but don't worry we know that practice always makes a people perfect.
CONTENTS:
- Meaning of Naukasana or Boat pose.
- How to do Naukasana or Boat pose.
- Benefits of Naukasana.
- Precautions of Boat pose.
- Tips for Beginners.
- When to do it.
- Preparatory pose.
How to do Naukasana or boat pose:
- Firstly,sit on a mat or a floor with straight your legs in front of you.
- Bend your knees in a shape of hut or inverted v.
- Now, roll your shoulder back and Leane a little back and extend the arms in front of you.
- Inhale deeply, while exhailing lift your both legs up in a position of 45 degree angle.
- Make sure that your eyes,fingures and toes are parallel to each other.
- Feel the tension in your stomach area as the abdominal muscles contracts.
- The weight of the body will rest entirely on the buttocks.
- Hold the posture in this position for atleast 30 seconds or according to your capability.
- Now,exhale come down your legs on a mat and come into the stating position and relax.
- This is the one cycle of Naukasana or boat pose.
- Repeat this asana 4-5 times to strengthens your muscles.
Benefits Naukasana or boat pose:
1. It is helpful to improves the digestive system.
2. It helps to reduces the belly fat.
3. It increase the flexibility of spine and legs.
4. It improves the functioning of liver and kidney.
5. It strengthens the spine,hips,thighs,shoulders and legs.
6. It is also helpful to solve the problem of gas or acidity.
7. It strengthens your core and hip flexors.
8. It is best posture to loss body weight.
9. It is also helpful to solve the problem of hernia.
10. It reduces the stress and fatigue.
11. It improves our nervous system.
12. It is also helpful to improves the blood circulation in our body.
13. It is best way to controls the sugar level or diabetes.
14. It relax or calms our mind.
Precautions of Naukasana:
- If you are suffer from any asthma problem should not practice this asana.
- Heart patient persons advised not to practice naukasana.
- women in pregnancy should avoid this posture.
- During menstrual cycle should not practice it.
- If you are suffer from low blood pressure,headache and migrane problem should avoid this asana.
- Back injury person should not practice this posture.
- If you have any injury in your thighs should not practice it.
- People suffering from abdominal injury should not practice naukasana.
Tips for Beginners:
- If a person face problem to straight lift up your legs,bend your knee to easily practice this posture.
- As a beginner,if you face a difficulty to lean back,sit straight to easily practice this posture.
- Practice it in early morning with a empty stomach to take effective results.
- As a beginner if you face difficulty to lift your both legs, firstly lift your one leg to increase your strength and after it second leg.
- If you face difficulty to hold the posture use the pillow under your back to hold the posture.
- Practice this posture under the guidance of a certified yoga instructor to avoid injuries.
When to do it:
We know that everyone suggest to practice yoga in morning. so,the early morning is the best time to practice Naukasana or Seated forward bend pose. Make sure that practice it with empty stomach to take a effective results from this asana or pose.There is no any rule to practice it,you will practice it anytime in day.But practice it early morning without eating anything to take a effective results from this asana. Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.
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