Noukasana, or the Boat Pose, derives its name from the Sanskrit word "Nauka," meaning yacht or boat. In this asana, the body takes the shape of a boat, hence its name. There are two versions of Noukasana practiced: in the prone position and the supine position. The difference between these two is that in supine Noukasana, the muscles of the abdomen and stomach are contracted, while in prone Noukasana, the muscles are stretched.
Noukasana (Supine Position)
Position of Readiness:
- Lie Down: Lie flat on your back.
- Relax: Keep your whole body loose and straight.
- Palms: Place your palms on the floor.
- No Pillow: Do not use any pillow under your head.
- Eyes Closed: Gently close your eyes, relax your facial muscles, and breathe deeply and slowly through the nostrils.
Steps:
- Raise Legs and Trunk:
- Inhale slowly and raise your legs together.
- Simultaneously, raise your head and trunk to a 45° angle with the floor.
- Hold your breath.
- Lift Shoulders and Back:
- Raise your shoulders and back.
- Hold the toes of your legs with both hands.
- Continue normal breathing.
- Keep your knees straight to achieve the expected pressure on the organs.
- Maintain Balance:
- Maintaining balance in this position can be challenging but achievable with practice.
- If you can't initially catch your toes, hold your legs at the ankles without bending your knees.
- Return to Original Position:
- Slowly place your trunk and head back on the ground.
- Bring down your legs and hands.
- Lie on the ground as in the initial position.
Benefits:
- Reduces Belly Size: Contracts the abdomen from both sides, aiding in belly fat reduction.
- Stimulates Organs: Pressure stimulates organs like the liver, intestines, pancreas, and kidneys, improving their functioning.
- Diabetes and Dyspepsia: Highly beneficial for those suffering from diabetes and dyspepsia.
Note:
- Abdomen Surgery: People who have undergone abdominal surgery should not perform this asana.
- Consult Experts: Those suffering from hypertension, heart disease, or lumbar spondylitis should consult a yoga expert before practicing this pose.
Incorporate Noukasana into your daily yoga routine to experience enhanced abdominal strength, improved organ function, and overall well-being.