Naukasana (Boat Pose) derives its name from the Sanskrit words “nauka” meaning “boat” and “asana” meaning “pose.” This dynamic core-strengthening posture creates a V-shape with the body resembling a boat gliding through water and serves as an essential component in many yoga sequences.
To practice Naukasana begin seated on the floor with legs extended forward. Place hands beside the hips palms down. Engage the core while leaning back slightly and lift the feet off the floor keeping legs straight. Extend arms parallel to the floor alongside the legs. The body balances on the sitting bones with both upper and lower body hovering above the ground forming a V-shape.
For practitioners seeking modification a bent-knee variation (Ardha Naukasana) allows for gradually building core strength. Advanced practitioners can challenge themselves by extending the arms overhead or adding dynamic movements like leg lowers or twists.
Physically Naukasana strengthens the entire abdominal wall including the rectus abdominis obliques and deeper transverse abdominis. It also engages the hip flexors lower back muscles and quadriceps. Regular practice improves posture digestive functioning and spinal stability.
On an energetic level this pose stimulates the Manipura (solar plexus) chakra—the energy center associated with personal power transformation and metabolism. The heat generated in the core through Naukasana is said to stoke the digestive fire (agni) enhancing the body’s ability to process not only food but also experiences and emotions fostering both physical vigor and emotional resilience.
