💪Strength
Beginner
30 sec-2 min

Naukasana

Boat Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens core and abdominals

Tones hip flexors and spine

Improves digestion and balance

About This Pose

Naukasana (Boat Pose) is one of the most effective yoga poses for building core strength. The body forms a V-shape balancing on the sit bones, engaging the abdominals, hip flexors, and lower back muscles. This pose is accessible for beginners yet can be intensified for advanced practitioners. Regular practice builds the core foundation needed for most other yoga poses.

Step-by-Step Guide

Follow these steps to practice Naukasana safely

  1. 1

    Sit with knees bent, feet flat on the floor

  2. 2

    Lean back slightly and lift feet off the floor

  3. 3

    Extend arms forward, parallel to the floor

  4. 4

    Straighten legs to form a V-shape (or keep knees bent for modification)

  5. 5

    Keep spine straight, chest lifted

  6. 6

    Engage core and breathe steadily

  7. 7

    Hold for 30-60 seconds

  8. 8

    Lower feet and hands to release

Who Should Avoid This Pose

  • Pregnancy
  • Acute lower back pain
  • Recent abdominal surgery

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Beginner

Shalabhasana

Locust Pose

Learn pose

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