Do you know a single yoga pose can profoundly impact your health and core strength? Naukasana, or Boat Pose, is a vital asana that helps increase core stability, improve circulation, and aid digestion.
It is ideal for those who want to boost their physical health as it provides numerous benefits in a challenging yet rewarding practice.
What Is Naukasana?
Naukasana combines 'Nauka' (boat) and 'Asana' (posture) from Sanskrit—aptly named for its boat-like V-shape. This pose mainly strengthens the core by engaging lower back and abdominal muscles. This way, it improves blood circulation and boosts metabolism.
It also supports detoxification and improves digestion as you lift into the pose. It also fosters mental resilience by alleviating stress and sharpening concentration and balance.
What Are the Steps to Perform Naukasana?
Follow these steps correctly to reap all the benefits of Naukasana:
- Starting Position: Lay flat on your back on a yoga mat with your legs together and arms beside your body.
- Initiate the Pose: Deeply inhale and raise your feet and chest off the ground as you exhale. This simultaneous lifting is crucial for engaging the core muscles effectively.
- Form the V-shape: Extend your arms straight towards your elevated feet by aligning your fingers and toes. This alignment ensures that your body forms a V-shape.
- Engage Core Muscles: Focus on the contraction of your abdominal muscles as you maintain the pose. This helps stabilise the pose and strengthen the core. Ensure you breathe rhythmically to maintain balance and stability.
- Maintain the Pose: Aim to hold this pose for 10 to 15 seconds initially by keeping your eyes, fingers, and toes along a straight line. This alignment helps maintain balance and increase the effectiveness of the pose.
- Support Your Weight: Your hips should bear the total weight of your body during the pose. It helps relieve pressure on your spine.
- Extend the Time: Gradually extend the time you remain in Naukasana as you become more comfortable with the pose. This increase should be based on your comfort and ability. It allows your strength and stamina to build progressively.
- Release the Pose: Exhale and then gently lower your body to the starting position to exit the pose. Breathe out slowly to avoid any strain.
- Breathe and Relax: Once back in the starting position, relax and breathe deeply before repeating the pose or moving on to another exercise.
Conclusion
Naukasana benefits you greatly by strengthening your core and improving digestion. Practising it regularly enhances your health. Additionally, it is important to supplement yoga with a balanced diet and frequent health checkups, generally covered by a robust insurance policy. A comprehensive health insurance plan reduces medical expenses by covering significant healthcare costs like surgeries, hospital stays, and treatments, which can otherwise be financially overwhelming.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.