Boat posture or Naukasana yoga instructions, benefits and precautions

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Ship Pose – (Paripurna Navasana or Naukasana):

Boat Pose is also known as Naukasana, the name comes from the Sanskrit word "Nauka" means "ship" and Asana is "Posture" or "Pose". That way this asana is called Naukasana or Boat Posture. Boat Pose is one of the rare yoga postures that can be performed either in the supine position (lying on the back on the floor with the face facing up) or in the prone position (lying on the chest with the face facing down).
In this posture of Naukasana, our body takes the form of a ship. It makes the circulation of blood and oxygen around the abdomen and back go down much faster. It not only stretches the abdominal muscles and also tones all the vital organs of the abdomen. It is nice to treat problems related to the pancreas, liver, kidneys and gastric juices. Cow posture

How to do Naukasana or Boat Posture – Step-by-step instructions:

Take a position with your knees bent and your feet resting on the base, with your hands resting next to your hips. Draw your consciousness inward and focus on your breathing. Let your inhalations and exhalations be uniform, silent and soft. Position your spine straight, then back up a little and lift your feet, making your shins parallel to the ground. Move in the lower back, raise the chest and extend the front of the torso. Then, open your arms forward, in line with your shoulders with the palms of your hands facing each other. Stable in your bones to sit, keeping your spine straight. Be careful not to drop the lower part of your back or chest. Extend the front of your torso from the pubic bone to the maximum of your sternum. The lower part of the stomach (the part below your navel) should be strong and slightly flat, but not stiff or thick. As you exhale, flatten your legs to a 45 degree position from the ground, bringing your body to a "V" shape. Keep your breathing calm, unwavering, and even. Importance in your inner consciousness. Reassure your eyes and your face. Look at your toes. Extend the shoulder blades and join them with your fingers, exchange and pick up your hands. Stay in the pose for five breaths, working gradually up to one minute. To return from the posture, exhale while lowering the legs and hands to the ground.

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Benefits of Naukasana (Boat-Pose):

Effective to reduce belly fat.
The best way to reduce fat around the waist.
Improve your digestive function naturally.
Help in the development of six pack ABS.
It regulates the function of the pancreas, liver and lungs.
Make the abdominal muscles strong.
Good for a patient with diabetes to maintain the sugar level.
Increase blood circulation.
Strengthens the muscles of the thighs, hips, necks and shoulders.
Improve the function of the kidney, thyroid and prostate glands.
Control the function of the pancreas, liver and lungs.

Precautions for Naukasana (Boat-Pose):

1. People who have high or low blood pressure, hip joint pain, arthritis, severe headache, migraine, hernia and patients with ulcers should not practice this asana (boat pose).
2. It is recommended to consult a doctor before doing any exercise and practice under the guidance of an expert.
3. If you are a pregnant woman you should not practice this boat position.
4. Avoid practicing this posture during periods, but if you feel comfortable, do it.

The position of the boat strengthens the abdominals, thighs and hip flexors while producing energy in the arms. This posture needs a moderate level of balance and a high level of mental willpower, but this asana is an excellent way to strengthen the abdomen mainly. The longer you can hold the posture, the more you will feel the burn. In this position, the body and legs remain straight and the torso appears in a V-shape with the legs. All the weight of the body is balanced in the protuberances with the feet raised. Similar to each posture in yoga, it examines the focus of our mind and the strength to work through that with which we can resist or feel uncomfortable.

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Source: http: //, published on 2018-04-23 10:35:00

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