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boat pose naukasana

Everything You Need to Know About Boat Pose (Naukasana)

A great yoga master and philosopher B.K.S. Iyengar exclaims that yoga is a journey that takes you inward to the core of your being. Whether you consider the physical core or the one deep inside your psyche, having a strong connection with yourself is a must. That is where the Boat pose (Naukasana) comes into play.

This static yoga pose helps you have strong abdominal muscles to support your lower back and hips. The Boat pose (Naukasana) works on your muscles, bones, ligaments, tendons, fluids, and much more. Let’s have a brief idea about how to practice this pose. Read on.

How to Practice Boat pose (Naukasana)?

Below-mentioned are the easiest steps to practice the Boat pose (Naukasana). Make sure you read till the very end to have a proper understanding of the complete process.

  • Bend your knees after sitting on a yoga mat
  • Position your full feet on yoga mat
  • Keep your spine straight
  • Engage your core and lift your knees in the air
  • Balance your body weight on your hips
  • Move your legs such that your calves are parallel to the ground
  • Ensure your arms are aligned with your legs
  • Be in this posture for a few breaths
  • Let the air out and sit straight with your body relaxed

Benefits of Practicing Boat pose (Naukasana)

Let’s check out various Boat pose benefits that you’ll have with consistent yoga practice. Roll further.

Strong Core

Holding your legs in the air while engaging your core muscles, makes your abdominal area strong. Not just that, the Boat pose (Naukasana) engages your obliques as well. In all, it improves the supporting power of abs.

Furthermore, you can increase the intensity of the Boat pose (Naukasana) by raising your legs higher. This way, more pressure will be on your abdominal muscles and that will improve your core strength.

Also Read: Bridge Pose

Strengthen Quads & Calves

Your legs are under constant pressure while walking and standing. In that case, they lose their natural agility, mobility, and flexibility. However, raising your legs and holding them in place makes your quads and hamstrings strong.

Also, the Boat pose (Naukasana) improves your hamstrings’ ability to sustain your posture under pressure. Moreover, the static hold increases your functional strength. Raising your legs releases pressure build-up after constant walking or standing.

Better Digestion

Stomach muscles are very delicate. Sitting for a long time puts a lot of pressure on your stomach. Hence, you lose appetite and your digestion worsens. When you practice the Boat pose (Naukasana), it tightens your stomach muscles.

Moreover, it enhances your metabolism and boosts your digestion. Faster digestion also removes toxins from your body. Hence, you lose weight and fat easily.

Prevent Lower Back Pain

In contemporary times, more and more people are doing sedentary jobs that demand sitting for hours. This puts a lot of pressure and stress on your lower back. Moreover, it loosens up your abdominal muscles.

Practicing the Boat pose increases the flexibility and strength of your core muscles. It enhances the strength of the muscles supporting your spine. Hence, you get strong back and core muscles.

Also Read: Downward Facing Dog Pose

Better Mobility & Flexibility

Raising and holding your legs in the air improves your legs’ flexibility and mobility. Furthermore, the higher you raise your legs, the more your hamstrings stretch out. It increases your ability to bend forward without hurting your back muscles.

Moreover, it ensures you do day-to-day activities without any struggle. Enhanced flexibility improves the flow of blood to your legs and overall spine.

Preventive Measure While Practicing Boat pose (Naukasana)

Even though the Boat pose is easier to practice. However, there are some precautions you should take to avoid any injury. Moreover, some people should avoid practicing this pose. Let’s have a quick look.

  • People with a neck injury should have a support of the nearby wall.
  • If you are pregnant, avoid this pose.
  • If you have a lower back injury, do not practice Boat pose (Naukasana).
  • Do not let your spine round off.
  • Engage your core before raising your legs to practice the Boat pose.


Boat pose (Naukasana) has so many other benefits that ensure you have the perfect health. Just make sure you practice this pose regularly. Over time, you’ll be having a stronger core and a healthy gut.

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