Reversed Boat Pose (viprit Naukasana): Benefits, Method, Precautions, Modifications

Viprit Naukasan, also known as the Reversed Boat Pose, is a rejuvenating prone (lying on the stomach) yoga posture described in traditional Hatha Yoga texts. The name comes from Sanskrit:

Viprit = reverse

Nauka = boat

Asana = pose

The final posture resembles an inverted or reverse-shaped boat, and its gentle lift of the torso and legs provides a deep stretch and relaxation for the spine, shoulders, and back. It is commonly practiced after asanas to cool down the body, release tension, and restore balance. It can also be practiced earlier in a session to strengthen the core and prepare the spine.

This pose is excellent for reducing stress, improving digestion, enhancing core strength, and increasing spinal flexibility. Viprit Naukasan is suitable for both beginners and advanced practitioners—with two practice variations available depending on comfort and intensity.

⭐ Benefits of Viprit Naukasan (Reversed Boat Pose)

1. Strengthens the Back & Reduces Back Pain

The posture strengthens the lower and upper back muscles, helping relieve mild to moderate back pain and improving spinal health.

2. Deep Relaxation for Shoulders & Spine

Viprit Naukasan offers deep muscular relaxation, making it ideal between two intense asanas or during cool-down.

3. Rejuvenates the Body

By improving blood flow and oxygenation, this pose revitalizes the body, enhances vitality, and promotes youthful energy.

4. Full-Body Stretch

It offers a gentle yet effective stretch to the torso, shoulders, chest, hips, and spine—improving mobility and flexibility.

5. Enhances Flexibility

Regular practice lengthens the spine and increases flexibility throughout the back and hips.

6. Improves Blood Circulation

Better circulation supports cardiovascular health and lowers the risk of heart ailments.

7. Beneficial for Lung Health

This pose opens the chest cavity and supports better lung capacity. It can help relieve symptoms of asthma and respiratory congestion.

8. Tones the Muscles ( check this article for Weight Loss )

Viprit Naukasan tones and firms the abdomen, waist, thighs, arms, shoulders, and hips.

9. Supports Weight Loss

The posture helps shed excess fat from the belly, waist, arms, thighs, and abdomen.

10. Improves Digestion

The abdominal pressure and conscious breathing enhance digestion, relieve constipation, and strengthen digestive organs.

11. Helps Manage Diabetes

The compression stimulates the pancreas, improving insulin regulation and managing diabetes naturally.

12. Calms the Mind

Improved circulation to the brain reduces anxiety, depression, fatigue, and stress.

13. Effective for Spondylitis, Sciatica & Slip Disc

When practiced gently and under expert guidance, the pose strengthens spinal muscles and reduces nerve compression.

14. Balances Blood Pressure

The posture regulates blood flow, helping stabilize blood pressure levels (only for normal to low BP individuals).

15. Improves Body Balance & Coordination

A stronger spine and core improve overall body balance and stability.

16. Strengthens the Abdomen

This asana tones abdominal muscles and improves core strength, reducing the risk of digestive and spinal ailments.

🧘‍♀️ How to Do Viprit Naukasan (Step-by-Step Technique)
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Step 1: Lie flat on your stomach with hands stretched forward.
Step 2: Straighten your legs and lift your chin off the floor.
Step 3: Relax your body and engage your core.
Step 4: Raise your arms, chest, chin, and legs simultaneously—like the Superman pose.
Step 5: Hold the posture for as long as comfortable.
Step 6: Lower the body gently and relax.
Step 7: Repeat 5 rounds, breathing naturally throughout.
⚠️ Precautions

Avoid Viprit Naukasan if you:

Are pregnant

Have high blood pressure

Have a slip disc (unless cleared by your doctor)

Recently underwent surgery

Have neck, back, shoulder, or abdominal injuries

Have an active abdomen infection

Suffer from Spondylolisthesis or cauda equina syndrome

Have hernia

Feel sharp pain or strain while lifting the torso or legs

Always practice gently and under the guidance of a trained instructor.

🧩 Props & Modifications
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1. Use a Blanket

Place a folded blanket under the chest or abdomen for comfort while lying on the floor.

2. Yoga Blocks for Support

Use yoga blocks under the chest or shoulders if lifting the entire upper body is difficult.

3. Beginner Modification

Keep your legs on the floor and lift only your head, chest, and arms.

4. Variation with Interlocked Fingers

Interlock the fingers behind your head and lift the chest for an advanced challenge.

5. Relaxed Version

Lie on the stomach with folded hands under the head—good as a resting posture between strenuous poses.