Naukasana (Boat Pose) – an easy guide by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Naukasana (Boat Pose).

Ready to challenge your abs and hips? Naukasana (Boat Pose, Navasana, Paripurna Navasana) is a challenging yoga pose, where your balance and strength are tested.

Naukasana (Boat Pose)
Naukasana (Boat Pose)

Pronunciation & Meaning of Boat Pose

Try Saying (nau-ka-AHS-anna)

In Naukasana; Nauka means boat and Asana means pose/posture.

Step-By-Step Instructions for Boat Pose

How to do Boat Pose

Step 1

Start this pose by lying on the ground while keeping your feet together and fingers outstretched towards your toes.

Step 2

Breathing out lift up your legs off the ground and stretch your arms towards your feet, let your body weight lie on your buttocks.

Step 3

Try keeping your spine straight. Feel the tension on your abdominal region.

Step 4

Hold the final position for anywhere between 15-30 seconds. Come back to the initial position and relax.

Benefits of Boat Pose

  • Improves digestion.
  • Helps relieve stress.
  • Makes your abdomen, hips and spine stronger.
  • Helps stimulating kidney, intestine, thyroid & prostate glands.

Precautions for Boat Pose

Boat Pose should be avoided if you have any:

  • Serious neck injuries
  • Low blood pressure
  • Asthma
  • Diarrhea
  • Heart Problems
  • Migraine
  • Insomnia
  • Menstruation
  • Pregnancy
  • Or have gone through any recent surgery

If you have any one of these problems then consider practicing under the supervision of an experienced Yoga teacher.

Consult a doctor before starting an exercise regime.

More Information about Boat Pose

Sanskrit Name of the Asana


Asana Level



If you are feeling any kind of difficulties in doing the actual Boat Pose, then you can try doing Ardha Navasana/Naukasana (Half Boat Pose).

Start Ardha Navasana (Half Boat Pose) by lying on the ground while keeping your feet together and fingers interlocked at the back of your head and slowly lift your upper body and your legs as much as you can, let your body weight lie on your buttocks.

Ardha Naukasana (Half Boat Pose)
Ardha Naukasana (Half Boat Pose)

Warm-up Asana

Follow-through Asana


If you are not facing any kind of difficulties while doing Boat Pose and want to deepen the pose, then simply bring your legs and upper body more closer to each other while keeping your spine and legs straight.

Beginner’s Tips

If you are not able to keep your spine and legs straight then instead of straight leg, keep your knee bend or you can try the Modification of this pose.

Also read this related article.

Frequently Asked Question (FAQs)

How long can I hold a Boat Pose?

You can hold a Boat Pose for about 15-30 seconds.

How to pronounce Naukasana?

Try Saying (nau-ka-AHS-anna)

What does Naukasana means?

In Naukasana; Nauka means boat and Asana means pose/posture.

What are the other names of Boat Pose?

The other names of Boat Pose are Navasana, Naukasana, and Paripurna Navasana.

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