1. Start by sitting on a yoga mat or a comfortable surface with your legs extended in front of you. Keep your spine straight and your arms resting alongside your body.
2. Take a deep breath in and as you exhale, bend your knees while keeping your feet on the ground.
3. Slowly lean back slightly and lift your feet off the ground. Balance on your sitting bones, finding stability in your core.
4. Extend your arms forward, parallel to the ground, with your palms facing down. Keep your fingers active and spread apart.
5. Now, as you inhale, straighten your legs and lift them up to about a 45-degree angle from the floor. Your body should form a V shape, with your torso and legs creating the two sides of the "boat."
6. Keep your spine straight and engage your core muscles to maintain balance. Imagine lengthening through the crown of your head and reaching through your toes.
7. If you feel comfortable and stable, you can straighten your legs further, aiming to have them at a 60-degree angle or higher. However, be mindful not to strain your lower back. You can also keep your knees slightly bent if needed.
8. Continue to breathe deeply and evenly. Hold the pose for several breaths, aiming to stay in it for 20 to 30 seconds initially and gradually increasing the duration as you build strength and stability.
9. To release the pose, exhale and slowly lower your legs and torso back to the mat, returning to the starting position.

• Keep your chest lifted and your shoulder blades relaxed throughout the pose.
• Engage your core muscles by drawing your navel towards your spine.
• If you're a beginner, you can start by holding the backs of your thighs with your hands to support your balance.
• Focus on maintaining a steady breath to help you stay centered and relaxed.

Precautions while doing Navasana or Naukasana (Boat Pose)

1. Warm-up: Before attempting Boat Pose, it's essential to warm up your body with gentle stretching and movements. This helps prepare your muscles and joints for the pose and reduces the risk of injury.
2. Modifications: If you're a beginner or have any specific limitations or injuries, it's advisable to modify the pose to suit your needs. You can bend your knees slightly or hold the backs of your thighs with your hands for support. Gradually work on straightening your legs as your core strength improves.
3. Avoid strain: Avoid any excessive strain or tension in your neck, shoulders, or lower back. Focus on maintaining proper alignment and engaging your core muscles to support your spine. If you feel any discomfort or strain, gently come out of the pose and make adjustments as needed.
4. Breathing: Keep your breath flowing smoothly and steadily throughout the pose. Avoid holding your breath or straining while breathing. Deep, even breaths help to calm the mind and stabilize your body in the pose.
5. Injury or medical conditions: If you have any pre-existing injuries, such as a herniated disc or lower back problems, or if you're pregnant, it's important to consult with a healthcare professional or a qualified yoga instructor before attempting Boat Pose. They can provide personalized guidance and modifications based on your specific condition.
6. Gradual progression: If you're new to Navasana, start with shorter durations and gradually increase the length of time you hold the pose as you build strength and stability. Pushing yourself too quickly or forcefully can lead to strain or injury.
7. Listen to your body: Pay attention to your body's signals and limitations. If you experience pain or discomfort, ease out of the pose and try again with modifications or seek guidance from a yoga instructor.

What are the Health Benefits of Navasana or Naukasana (Boat Pose)

1. Core strength: Boat Pose primarily targets the abdominal muscles, including the rectus abdominis, transverse abdominis, and obliques. Regular practice of Navasana strengthens these muscles, providing a stable core and improving overall core strength.
2. Improved digestion: The compression of the abdominal region during Boat Pose can stimulate the digestive organs, enhancing digestion and metabolism. It may help alleviate digestive issues such as constipation and indigestion.
3. Balance and stability: Maintaining balance in Boat Pose requires engaging the core and stabilizing the body. Regular practice helps improve overall balance and stability, which can benefit daily activities and prevent falls or injuries.
4. Spinal strength and flexibility: The pose engages the muscles of the back and spine, promoting strength and flexibility. It helps improve posture and can alleviate back pain caused by weak or imbalanced core muscles.
5. Toned legs: While holding Boat Pose, the muscles in the thighs and hips are actively engaged. This can lead to toning and strengthening of the leg muscles, including the quadriceps and hamstrings.
6. Increased hip flexibility: The pose stretches the hip flexors, which can become tight due to prolonged sitting or sedentary lifestyles. Regular practice of Navasana helps improve hip flexibility and reduces hip-related discomfort.
7. Improved focus and concentration: Balancing in Boat Pose requires concentration and focus. Regular practice can enhance mental clarity, concentration, and overall mind-body connection.
8. Stimulated abdominal organs: The compression and activation of the abdominal area during Navasana stimulate the kidneys, thyroid, intestines, and prostate glands. This can help improve their functioning and overall well-being.
9. Stress reduction: Like most yoga poses, Boat Pose promotes relaxation and helps reduce stress. The focused breathing, engagement of core muscles, and mindful presence during the pose can have a calming effect on the mind and nervous system.

Who Should Avoid doing Navasana or Naukasana (Boat Pose)

1. Pregnancy: Pregnant individuals, especially in the later stages of pregnancy, should avoid Boat Pose. It places pressure on the abdomen and may not be suitable for the changing body and the growing baby. It's always best to consult with a prenatal yoga instructor for appropriate modifications or alternative poses.
2. Recent abdominal surgery: If you have undergone abdominal surgery, such as hernia repair or any other surgery involving the abdominal area, it is best to avoid Boat Pose until you have fully healed. Always consult with your healthcare provider before resuming any yoga practice post-surgery.
3. Lower back injuries or disc issues: Individuals with lower back injuries or disc issues, such as herniated discs, should be cautious with Boat Pose. The pose can place strain on the lower back, potentially exacerbating the condition. It's advisable to consult with a healthcare professional or a qualified yoga instructor for guidance on modifications or alternative poses.
4. Neck or shoulder injuries: Boat Pose requires stability and engagement of the neck and shoulder muscles. If you have any injuries or conditions affecting the neck or shoulders, it's important to avoid or modify the pose to prevent strain or discomfort.
5. High blood pressure: Individuals with uncontrolled high blood pressure should approach Boat Pose with caution. The pose can temporarily raise blood pressure due to the engagement of the abdominal muscles. It's best to consult with a healthcare professional before practicing Boat Pose.
6. Wrist or carpal tunnel issues: Boat Pose involves balancing on the sitting bones while extending the arms forward. If you have wrist pain or carpal tunnel syndrome, it's advisable to avoid or modify the pose to minimize discomfort or strain on the wrists. You can place your hands on the mat beside your hips or use props for support.