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Know your asana: NAUKASANA

Naukasana is one of the most challenging postures on day 1 or year 10 of your practice. Naukasana or the boat posture along with its variations has made it’s way into Pilates and the Gym. Moreover, want to check your fitness level, hold the posture for 60 seconds and you’ll know where you stand.

What makes Naukasana so special?

The boat posture utilizes all of your muscles in one stationary pose. This asana is an abdominal strengthener and also strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine. Naukasana is lovingly nicknamed “The Core killer”.


The asana works on your core which activates the Abdominal Organs and activates the Manipura Chakra. On the physical level, the function of this Chakra is similar to that of a fireplace. When the energy of our food is not properly absorbed, utilised and distributed in the Manipura Chakra we feel tired, weak and ill, but with an active Manipura Chakra the body is provided with sufficient energy.

Benefits of Naukasana

  • Strengthens the abdomen, hip flexors and spine as we balance on our tail bone and push the core towards the spine.
  • Since we engage our core, the abdominal organs are stimulated. It regulates and ensures better functioning of the kidneys, thyroid – prostate glands and intestines.
  • The core killer helps in toning the fat around the stomach. Thereby, regular practice will keep your abdomen taut and toned.
  • Helps to increases the circulation of blood in all the abdominal organs and maintain the sugar level. Therefore, it helps in improving digestion.
  • While balancing in the posture, keep your legs and knees straight, thereby strengthening and toning the legs.


Avoid in case of severe lower spine pain or low blood pressure. Pregnant women should give it a miss.


Pull your navel towards your spine.

Being friends with the core killer can benefit the abs. More importantly, it teaches us patience and trains our mind to relax during stress. Challenge yourself and remember every asana has physiological and psychological benefits. 


The post Know your asana: NAUKASANA appeared first on Total Yoga.

This post first appeared on Bangalore India , Yoga, Pranayam, Meditation, Pu, please read the originial post: here

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Know your asana: NAUKASANA


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