Navasana, or Naukasana, Boat Pose is a seated asana in modern yoga as exercise.

The name comes from the Sanskrit words नाव Nava meaning “boat” and आसन asana meaning “posture” or “seat”. Full Boat is often presented as an abdominal strengthener, which is to a certain extent. But more importantly, this pose strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine.


1.    Before starting the asana, it is advisable to do Surya Namaskar as it helps in blood circulation.

2.    To start with, sit in a straight position on your yoga mat and stretch your legs in front of you.

3.    Now keep your hands on the floor behind your hips and pull your body up, ensuring the sternum is lifted. Then lean back and straighten your back.

4.    Now breathe out and make an angle of 45 degrees by lifting your legs in that direction.

5.    Extend your tailbone and move hips close to the navel.

6.    Straighten your knees now and lift your toes to the level of your eye while you are sitting on your butts and tailbone.

7.    Bring your arms forward and stretch them and ensure that they are parallel to each other and the floor.

8.    Keep in mind to keep your lower abdomen relaxed and firm but not very hard.

9.    Breathe normally and hold the posture for 10 to 20 seconds initially and gradually increase the time. Relax and come back to a normal position.


  1. Strengthens the legs, hips, groin, abdomen, and arms
  2. Opens the chest, shoulders, and throat
  3. Builds core strength, Improves posture
  4. Improves balance, digestion, and circulation
  5. Improves concentration
  6. Improves functioning of the liver
  7. Stimulates the intestines, thyroid, and kidney
  8. Balances your hormonal system
  9. Relieves stress and anxiety
  10. Improves your blood circulation
  11. It is therapeutic for Osteoporosis, Asthma, Infertility & sinusitis.
  12. Helps with back pain problems
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