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

Viprit Naukasan (Reversed Boat Pose) : Benefits, Method, Precautions, Modifications

30 Min activity


Viprit Naukasan
(Reverse 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 17th century. One such pose that can be practiced is viprit naukasan.
Viprit Naukasan is lying on the belly pose and the name is derived from Sanskrit. The word viprit means reverse, Nauka means boat, and asana means pose.
Viprit Naukasan is a great way to address your shoulder and back. It will help you to keep your body in a resting position after yoga. This posture is practiced to ease strain after yoga. It can be practiced after yoga to cool down your body. it can also be practiced earlier to tone up your core and enhance strength in your core. This will enhance flexibility in your shoulder and arms. It will strengthen your shoulders. You can practice this pose in the morning and evening with an empty stomach. Viprit Naukasan is a great pose to calm down an individual.
This pose reduces back pain, stress, and depression. It will also improve your digestion. Practicing Viprit Naukasan will help you to attain balance. It is derived from the final form of the posture that imitates a lazy crocodile.
This pose can be practiced in two ways: one is for beginners and the second one is for someone who wants a challenging yoga posture. As a preparatory pose, you can practice Bhujangasan, Gomukhasana, and setu bandhasana to avoid any injury during this pose. The preparatory poses and the follow-up poses will enhance the benefits of the pose. you can practice corpse pose or savasana and bow pose.
Viprit 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.

To avoid injuries, it is very important to follow a proper technique for practicing yoga postures. A proper technique is very important to enhance most of the benefits. 
Step 1: lie down on the floor on your stomach with your hand in the front.
Step 2: lift your chin and straighten your legs.
Step 3: Close your eyes and relax in the position.
Step 4: Raise your hands and chin along with your legs as we do in the superman pose.
Step 5: Hold on to this pose for as long as you can.
Step 6: Relax and get back to the initial position.
Step 7: Repeat the pose at least 5 times. Do not force your breathing during the whole process.
Practicing the pose with proper precaution is very important. One can easily get injured while practicing the pose if not performed with proper precautions. Props and modification:
Every body can react differently to a particular pose. Hence, it is very important to listen to your body and modify the pose accordingly. You can also use props to avoid injury.