Naukasan
(Boat pose)
After a tiring working day, it is very important to distress yourself for a good sleep and the best way is to practice yoga. Yoga not only releases tension but also enhances the overall health of an individual. Now the question that arises is what kind of yoga should we practice? There are numerous no of exercises and yoga poses that can be practiced. The best out of all is Hatha yoga. Hatha yoga is one of the oldest forms of yoga. Hatha yoga texts talked about asana during the 17^th century.
To release stress from your body you can practice naukasan. Naukasan is a Sanskrit word. Nauka means boat,asan means pose.
Hence, naukasan is called a boat pose. The was derived from the posture it makes. Its posture looks like a boat and is hence called a boat pose. The boat pose will release the tension from our body and strengthen our core. It is believed that naukasan is good for strengthening the core and improving the posture. The boat pose utilizes the muscles in one stationary pose. It strengthens the muscles and improves flexibility. This pose involves your core, legs, thighs, spine, hands, and buttock. the pose cures overall physical disorders as it includes all the parts of your body. Naukasan is for strengthening the lungs, liver, pancreas. The strengthening of the pancreas thus helps an individual to balance diabetes.
Benefits:
Naukasana strengthens the abdomen, back, chest, pelvis, legs, arms, hips, neck, and shoulders. The posture reduces bulges around the abdomen, hips, and waist. It develops physical and mental strength, coordination, and focus.

• Strengthen the back and abdominal muscles: This pose is very beneficial in strengthening the back and abdominal muscles. The posture focuses more on our spine and abdominal muscles hence, resulting in strengthening and improving flexibility.
• Tones legs and arms: The straightening and stretching of legs and hands during this posture help an individual to reduce excess fat and tighten the arms and legs.
• Useful in hernia: Practicing naukasan is very useful in the hernia. A hernia is a medical condition when an organ pushes through a weak spot in the surrounding area. The major symptom is bulging of the affected area, which usually occurs in the abdomen.
• Remove belly fat: The stretching while practicing this pose helps an individual in reducing belly fat. It removes the excessive fat by stretching your belly. This pose is very beneficial in reducing belly fat and improving your strength.
• Improves digestion: This pose enhances your digestion. It gives a good massage to your digestive system which improves the digestion of an individual. It releases gases and also helps in constipation.
• Strengthen shoulder and neck: This pose has been strengthening our shoulders and neck. It improves mobility in your shoulder and neck. Also, practicing this pose enhances flexibility in your body.
• Removes lethargy: Practicing this pose enhances activeness in your body. It removes lethargy i.e. the lack of energy and enthusiasm. Hence, improve the health of an individual.
• Regulates blood flow: Naukasan regulates the blood flow in your body. The oxygen-carrying blood thus reached every part of our body including our mind, heart, spine, and legs. It detoxifies our body and energizes it.
• Improves hormonal imbalance: This pose stimulates the hormones and helps them to balance. this pose could be beneficial to people who suffer from pcod, thyroid, sugar, and other hormonal diseases.
• Eliminate stress, tension, anxiety: this pose helps an individual in eliminating stress, anxiety, and tension. It enhances the blood flow that helps in reducing stress, anxiety, and tension.
• Improving functions: it improves the functioning of the liver, kidney, lungs, and pancreas. It stimulates the internal organs and improves health. It massages your internal organs and provides warmth which helps in reducing various diseases.
• Balance blood pressure: This pose can be practiced for balancing your blood pressure. It regulates the blood flow and maintains the blood pressure of your body which will prevent you from high or low blood pressure.
• Helps in developing abs: practicing naukasan helps an individual in developing abs. It focuses on strengthening the core. The strengthened core is hence beneficial in developing abs.
• Strengthen thighs and hips: This pose gives a gentle stretch to your thighs and hips and hence improves in strengthening the thighs and hips.

Technique:
Step 1: lie on the back with your arms and legs straighten.
Step 2: Take a deep breath in and then exhale and lift your upper body, hands, and legs in the air.
Step 3: Keep your eyes, fingers, and toes in one line.
Step 4: Feel the tension in your naval and the abdominal muscles stretching.
Step 5: Hold the pose for at least 30 seconds. Do not force your breathing as this may cause injury.
Step 6: Relax and get back to the initial position. You should not force yourself to stay in the position if you feel it is too difficult. Also, you must not continue this practice if you feel pain or strain in your body.
Precautions:

• Do not practice this pose if you have recently recovered from injury.
• Avoid practicing this pose if you have an abdomen infection. This poses stress to your abdomen and may worsen the condition. Hence, it is advisable to avoid the practice.
• Consult your doctor before practicing the pose if you are suffering from any kind of internal injury.
• Avoid practicing the pose if you have just recovered from surgery.
• In case of a hernia, consult your doctor before practicing the pose.
• If you are suffering from high blood pressure, severe headache, migraine avoid practicing this posture.
• Consult your yoga instructor before practicing this pose if you are suffering from any kind of chronic disease.
• Practicing this pose is strictly prohibited during pregnancy. You must not practice the pose during pregnancy as this may lead to some serious consequences.
• During the first two days of your menstrual cycle, you should avoid the pose.
• Support yourself in case of neck injury.

Props:

• Support yourself along the wall if you find it difficult to balance. you can use a wall as a prop to practice this pose in a better yet safest way.
• You can use layers of yoga bricks, blankets, etc. to balance the pose.
• If you can’t sit on the floor use a blanket underneath to support your hips.
• Use a belt or a yoga band to pull your legs up. Place the belt in your feet and pull them towards you to balance onto this pose. Do not overdo it as it may cause injury.

Modification:

• To modify the pose, you can fold your knees a little and then pull them closer. This will make the pose easier for beginners.
• To give yourself a bit of a challenge, hold dumbbells in your hands and hold on to the pose. This will enhance the benefits.

 
You can also practice the following poses as a modified version of this pose:
 

1. LITTLE BOAT POSE

Little Boat Pose stretches and releases your spine, lower back, and hips. This pose is often used as a Warm-up pose.
While performing Little Boat Pose, it is important to keep your arms and shoulders relaxed as your rest your hands on top of your knees. Do not use your arms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally.
As you hold the pose, feel your body relaxing down to the floor with each exhalation. Visualizing yourself as a little boat bobbing on the waves of your breath may help you relax even further into the pose.
You can modify Little Boat Pose to release and stretch your hips independently. You can perform Little Boat Pose holding only one leg, while the other leg remains bent or stretched away from you. Do not stretch one leg away from you if you have lower back problems.
Avoid Little Boat Pose if you have recently had a hernia or a knee injury.

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. 2. Draw your knees toward your chest.
3. Release your lower back toward the floor.
4. Rest your hands on top of your knees. Your arms and shoulders should be relaxed.
5. Exhale as you relax your head, neck, and spine toward the floor.
6. Soften and release your hips to allow your knees to drop further toward your chest.
7. Hold the pose for 30 seconds to 2 minutes.

MODIFICATION 1
You can perform Little Boat Pose holding one leg at a time. This allows you to stretch your hips independently.

• Perform Little Boat Pose, except bring only your right knee toward your chest. Then repeat the modification for your other side.

MODIFICATION 2
You can perform Little Boat Pose holding one leg and stretching the other leg away from you. This allows you to feel a deeper stretch in your hips and lower back.

• Perform Little Boat Pose, except start with your legs straight. Then bend your right knee and bring the knee toward your chest. Repeat the modification for your other side.

Can I add movement to Little Boat Pose?
To add movement to Little Boat Pose, perform the pose as described in the steps below and then rock your body from side to side. The rocking motion massages the back muscles on either side of your spine. This variation is particularly useful when you are using Little Boat Pose as a counterpose after performing a backbend.

2. LITTLE BOAT TWIST

Little Boat Twist is beneficial for increasing the flexibility of your back and releasing tension in your lower and mid-spine. This pose also helps to open your shoulders and chest. When you twist your body in Little Boat Twist, you stimulate your abdominal organs to help aid digestion. Although this pose is a useful warm-up pose, you may also want to use the pose to cool down at the end of a yoga practice.
While performing Little Boat Twist, make sure you keep your upper back and both shoulders in contact with the floor. You should also breathe evenly, visualizing your body softening deeper into the twist with each exhalation.
If you find the twist in Little Boat Twist too intense, you can perform the pose with your feet on the floor instead of drawing your knees into your chest. Avoid performing Little Boat Twist if you have abdominal problems or if your neck feels strained in the pose.

1. Begin in Little Boat Pose.
2. Extend your arms out to your sides at shoulder height, with your palms facing down.
3. Exhale as you lower your knees to the right toward the floor. Keep your knees together.

• Make sure you keep your upper back and both shoulders in contact with the floor throughout the pose.

4. Turn your head to the left and look over your left shoulder, keeping your neck relaxed.
5. Hold the pose for 30 seconds to 1 minute and then inhale as you return to Little Boat Pose.
6. Repeat steps 2 to 5 for your other side.

MODIFICATION
You can modify Little Boat Twist if you feel discomfort in your neck or shoulders.

• If you feel discomfort in your neck, look up at the ceiling and tilt your chin slightly down to lengthen the back of your neck.
• If you feel discomfort in your shoulders, place your hands on the floor, with your palms facing up, and relax your shoulders down to the floor.

How Can I Intensify The Pose?
You can intensify the pose to provide a deeper stretch for your spine, lower back, and hips. Perform the pose as described below, except after you lower your knees toward the floor, straighten your legs. Your upper body and legs should form a 90-degree angle. Make sure you keep your legs together and straight but do not lock your knees.

3. SEATED BOAT POSE

Seated Boat Pose strengthens your abdominals, lower back, and hips while stretching the back of your legs. Strengthening your abdominal muscles can help protect your lower back and spine. This pose is also beneficial for improving your balance.
In Seated Boat Pose, your legs should be together or only slightly apart. Try to keep your back flat and your spine straight as you straighten your legs. Do not round your lower back or cave in your chest to keep your legs straight. You should also focus on keeping your shoulders back and down. To ensure you are in the correct position, visualize your body forming a V shape.
Use caution performing Seated Boat Pose if you have injured your abdominals, hips, or tailbone. Since this is a stimulating pose, you may want to avoid the pose if you have a heart condition or insomnia

1. Begin in Staff Pose.
2. Place your hands on the floor slightly behind your hips, fingers pointing toward your feet.
3. Lift your chest toward the ceiling as you lean back slightly. Make sure your back remains flat.
4. Bend your knees and place your feet together, flat on the floor. Your thighs should be at a 45-degree angle with the floor.
5. Lift your feet one or two inches off the floor, keeping your feet together or slightly apart.
6. Balance on your tailbone and hips.
7. Inhale and slowly straighten your legs until the tips of your toes are slightly above your eye level.
8. Bring your arms forward at shoulder height, parallel to the floor with your palms facing in.
9. Relax your shoulders down away from your ears.

• If you cannot keep your balance, you can leave your hands on the floor behind your hips.

10. Tip your chin slightly toward your chest to lengthen the back of your neck.
11. Hold the pose for 10 seconds to 1 minute and then exhale as you lower your legs to the floor. Then return to Staff Pose.

• After performing Seated Boat Pose, you should perform Seated Forward Bend to relieve your lower back.

Can I use a strap to help straighten my legs in Seated Boat Pose?
Yes. With your knees bent, loop a strap around the soles of your feet and grip an end of the strap in each hand. Inhale and lean your torso back and then straighten your legs as you push your feet against the strap. Keep the strap taut, but do not pull on the strap.