Naukasana: The Boat Pose
Indeed, the science of yoga is a boon for humankind in modern times, where our health is deteriorating at physical, mental, and spiritual levels. Naukasana, is a powerful practice for enhancing overall health.
From helping you lose extra pounds to strengthening your core and back muscles, The Boat Pose offers diverse benefits through its variations.
Naukasana Step-By-Step Guide:
- Start: Sit on a yoga mat.
- Press Hands: Place hands behind hips on the mat, lift through the top of the sternum, and slightly lean back.
- Sit on Tripod: Balance on your two sitting bones and tailbone.
- Breathe Out: Bend your knees and keep your thighs at a 45-degree angle to the floor.
- Straighten Knees: Gently straighten your knees and raise your feet above eye level.
- Stretch Arms: Extend your arms alongside your legs, parallel to the floor.
- Hold: Stay in the Boat Pose for as long as comfortable.
Naukasana Variations:
- Supine Boat Pose: Lie on your back with arms and legs stretched out. Inhale, then exhale and lift your chest, stretch your arms forward, and raise your feet. Let your body weight rest on your hips. Take deep breaths.
- Twisting Boat Pose: Place your hands on your heart. Inhale and twist from your lower back to the left, then exhale and twist to the right.
- Block Roll Boat Pose: Place a yoga block between your thighs. Bring your inner legs together and lift into Naukasana. Engage your core and breathe steadily.
Contraindications of Naukasana (નૌકાસન):
- Asthma and heart patients should avoid this pose.
- Those with blood pressure issues, insomnia, or joint problems should not practice The Boat Pose.
- Women should avoid this pose during pregnancy and menstruation.
The Seven Health Benefits of Naukasana (Naukasana Ke Fayde):
One of the key Boat Pose Yoga Benefits is its ability to strengthen the core and support kidney health. Let’s explore other major naukasana benefits, including improved balance and enhanced digestion, as discussed below.
- Tones and Invigorates Abdominal Organs: Contraction of abdominal organs during this yoga pose improves digestion, absorption, and elimination, preventing constipation and acidity, and ensuring a strong metabolism.
- Rejuvenates Iliopsoas Muscle: The pose rejuvenates the Iliopsoas muscle, essential for standing, running, and walking.
- Strengthens Body Muscles: The pose stretches and strengthens diverse muscle groups, leading to a robust physique.
- Ideal Weight Loss: Regular practice helps lose stubborn fat around the stomach in a healthy manner.
- Healthy Pancreas, Liver, and Kidneys: The pose stimulates these organs, enhancing their detoxifying functions.
- Cures Navel Displacement: Massaging the navel area during the pose helps treat navel displacement.
- Placid Mind: Naukasana acts as a distress tool, promoting a peaceful and calm mind.
By practising Naukasana and its variations, you can develop a healthy body, mind, and soul.
Read Also – The Health benefits of Navasana ( Boat Pose)
Conclusion
Naukasana, or the Boat Pose, is a versatile yoga practice that offers a multitude of health benefits. From strengthening core muscles to promoting mental tranquillity, this pose is a valuable addition to your yoga routine. Regular practice can lead to significant improvements in physical and mental well-being. To learn more about Naukasana and other yoga practices, explore our Yoga Teacher Training in India. Embrace the journey of holistic health with Rishikul Yogshala.
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