Navasana, or Naukasana, is also called the boat pose. The posture mirrors the shape of a boat floating on water. It is considered an intermediate-level pose because it combines strength, balance, and focus, making it both challenging and rewarding. Read on to understand what is naukasana, its benefits, and the steps to perform it.
What Is Naukasana?
The name "Navasana" comes from Sanskrit, where “Nava” means boat and “asana” means pose. This pose strengthens your core and works your abdominal muscles, back, and legs simultaneously. It also promotes weight loss, stimulates your muscles, and enhances concentration.
Steps to Perform Naukasana
It is important to follow the Naukasana steps for the best results. The steps are as follows:
Step 1: Sit on the mat
Begin by sitting with your legs extended straight ahead. Place your hands beside your hips and point your fingers at your feet.
Step 2: Engage your core
With a deep breath, engage your abdominal muscles for the best results.
Step 3: Lift your legs
Slowly raise both legs off the ground while keeping them straight. Ensure your toes are pointed toward the ceiling.
Step 4: Keep your back straight and maintain balance
Maintain a straight back, avoiding any rounding or arching. Balance on your sit bones, the bony points at the base of your pelvis.
Step 5: Extend your arms
Stretch your arms forward, keeping them parallel and aligned with your shoulders. Hold this position for a few seconds, focusing on steady breathing.
Step 6: Deepen the stretch
To intensify the pose, straighten your legs until they form a 45-degree angle with the floor.
Conclusion
Naukasana, or Boat Pose, is a powerful way to strengthen your core and work on reducing belly fat. Beginners with a weaker core can start with Ardha Naukasana (Half Boat Pose) by lifting bent knees, gradually increasing difficulty.
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