Yoga Poses

Naukasana (Navasana Or Boat Pose) – The Best Way To Soften The Abdomen

Naukasana-boat-pose-dronasana-constipation
Naukasan by Rohit

Naukasana – Boat Pose Yoga – Navasana – Dronasana

Categorized under the digestive/abdominal group of Yogasanas, the name Navasana Or Naukasana comes from the combination of two Sanskrit words ‘Nauka’ OR ‘Nava’, both the words meaning ‘boat’ and ‘asana’ meaning ‘posture’ or ‘seat’. In the final position of this asana, the body takes the shape of a boat. So is the name Naukasana, or the boat pose or Navasana. The excess fats from the belly are removed by the practice of this asana. The practice of Naukasana in different yoga classes is done in different ways. Here two of its variants have been described, the first one is simple Naukasana while its variant is called Dronasana.

    Boat Pose Yoga (Naukasana) Steps

  • Spread a yoga mat and lie flat on the back with the legs close to each other and straight.
  • Put the palms on the thighs keeping the arms straight and relax.
  • This is the starting position.
naukasana-boat-pose-constipation
Naukasana-step-1
  • Eyes should be kept open throughout in both the variants.
  • Inhale and while holding the breath, raise the legs, shoulders, head, and trunk off the ground.
  • The head and feet should be kept approximately 6 to 8 inches off the floor.
  • The arms are also raised in such a manner that they are in line with the toes. The hands should be open, palms facing down and fingers pointed towards toes.
  • The weight of the body should rest on the buttocks.
  • Fix the gaze on the toes.
  • This is the final position.
Naukasana-boat-pose-constipation
Naukasana
  • Remain in the final position as long as comfortable and without straining.
  • Breathe out and return to the starting position.
  • Relax in Savasana.

Dronasana (Boat Pose Yoga Variation) 

Dronasana is a variation of Naukasana. Its steps and benefits (along with the benefits of Naukasana) are explained hereunder –

Dronasana Steps

  • Lie in starting position.
  • Inhale and while holding the breath, raise the legs, shoulders, head, and trunk off the ground.
  • Raise till the fingers and the toes either touch each other or are very close to each other.
  • The weight of the body should rest on the buttocks.
  • Look towards the toes.
  • This is the final position.
Naukasana-dronasana-constipation
Dronasana-Naukasana
  • Become aware of tensing of the abdominal muscles to a great extent.
  • Remain in the final position as long as comfortable and without straining.
  • Breathe out and return to the starting position.
  • Relax in Savasana.

Naukasana/Dronasana Precautions

  • People suffering from a severe headache and migraine should avoid this yoga pose.
  • People suffering from spinal disorders also should not practice this yoga pose.

Naukasana (Navasana) Benefits

  • This asana stimulates the muscular, digestive, blood circulatory, nervous and glandular systems.
  • Naukasana tones all the organs of the body.
  • Navasana or Boat Pose Yoga is very good for body weight loss.
  • It strengthens the muscles of the heart.
  • It makes the practitioner active and energized.
  • The nervous tension is removed and a sense of deep relaxation is achieved by the practitioner.
  • Naukasana strengthens the abdominal muscles.

Droanasana Benefits

  • Dronasana develops a great pressure and tenses the whole body particularly the abdomen. The abdomen is softened and its tightness removed.
  • For males, this asanas is very useful for Prostate Gland.
  • The stimulation of abdomen in Dronasana helps improve and regulate vastly the digestion, alleviating excessive gas and easing constipation.

Very Important Benefit For Females

During Naukasana, an automatic inward pull is induced which sucks the uterus upwards and holds it in that position for some time. This makes the supporting ligaments of the uterus very strong. Of course, this doesn’t happen in one day, but within two, three or four months. 

It is advisable to practice Naukasana before the practice of Yoga Nidra as it helps the practitioner to achieve a deeper sense of relaxation.

For softening of the abdominal muscles, you can also read –

Uttanpadasana – An Asana For Weight Loss & Reduced Belly

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

Add Comment

Click here to post a comment

Like & Support us on Facebook

error: Content is protected !!