NAUKASANA (The Boat Pose) | how to do naukasana | how to do the boat pose.

NAUKASANA

(The Boat Pose)

"Nauka" in Sanskrit means a boat. Since in this Asana the hands as well as the legs are raised, the body assumes the form of a boat (Nauka). Hence the name "Naukasana" is in vogue for this Asana.

Contraindications : Severe neck-ache, back-ache; severe pain in the abdomen or lower back; acute problems causing pain such as ulcers, colitis, appendicitis, hernia, hydrocele, etc.

Leading and Preparatory Practices : In the beginning, this Asana seems to be difficult. Therefore, practise Sulabha Naukasana for some days and then practise Naukasana. (The Easy Boat Pose)

SULABHA NAUKASANA

Starting Position : Lie on the floor on the chest. Keep the hands by the side of the body, the face to one side and the legs comfortably apart (fig. 1).

Fig. 1

Techniqueof Attaining the Asana : Keep the forehead on the floor and the hands near the body. Straighten the legs. joining the big toes, heels and knees (fig. 2).

Fig. 2

Raising the head, keep the chin on the floor. Rest the hands on the lower back, holding the left wrist lightly with the right hand. Close the left fist lightly (fig. 3).

Fig. 3

By contracting the muscles of the waist and back, draw the shoulders backwards. Draw the elbows towards each other. The upper portion of the body (1.e. the head and the chest) will rise. Simultaneously raise the legs from the hips to toes (fig. 4).

Fig. 4

Contract the back muscles right from buttocks to the neck and take the extremities as far upwards as possible (fig. 5). Be in this final posture for 3 to 5 breaths, according to capacity.

Fig. 5

Breathing : It is quite natural to hold the breath while performing any Asana where the spinal column gets a backward bend. In this Asana, the upper and lower portions of the body are raised only on the strength of the muscles of the neck, back, waist and hips. Therefore, the desire to hold the breath is strong. Overcome it. Breathe normally throughout.

Eyes and Attention : Close the eyes, practise conscious differential relaxation and do Pranadharana.

Releasing the Asana: Slowly go through the intermediate positions as in figs. 4, 3 and 2 to assume the starting position (fig. 1). This completes one round of the Asana.

Practice : 3 to 5 rounds of 3 to 5 breaths each. Change the hand gripping the opposite wrist alternately.

Probable Mistakes Correction

- Holding the breath, frown- ing and jerky movements.

- Consciously avoid these tendencies.

Benefits : The benefits of this Asana are the same as those of Naukasana with just a difference of degree.

NAUKASANA (The Boat Pose)

Starting Position : Lie on the floor on the chest. Keep the hands by the side of the body, the face turned to one side. Keep the legs comfortably apart (fig. 6).

Fig. 6

Technique of Attaining the Asana : With the legs straight, join the toes, heels and knees. Keep the hands by the side of the body, palms facing upwards. Join the fingers and thumb of each hand. Rest the forehead on the floor (fig. 7).

Fig. 7

Fold the hands at the elbows and keep the palms by the side of the chest (fig. 8).

Fig. 8

Slide the palms past the head and straighten the arms, palms facing down (fig. 9).

Fig. 9

Start contracting the muscles of the buttocks, waist, back and neck. The upper portion of the body (from the ribs to finger tips) and the lower portion of the body (from the lower abdomen to toes) will rise simultaneously. The contraction of these muscles should be slow and regulated according to your capacity. The movements should be slow and graceful. When the upper and lower portions of the body have been raised to the optimum height, the body assumes the form of a boat. At this stage, it is essential to keep the arms and legs straight at elbows and knees. This is the final stage of Naukasana (fig. 10). Maintain the posture for 3 to 5 breaths, according to capacity.

Fig. 10

Breathing : As said earlier, in Naukasana there is a tendency to hold the breath. This should be scrupulously avoided and normal breathing should continue from the beginning to end.

the Eyes and Attention : Close the eyes, practise conscious differential relaxation and then do Pranadharana.

Releasing the Asana : Slightly relax the waist muscles and let the chest and the lower abdomen come down a little. Next, relax the muscles of the lower portion of the body, the back and neck and let the legs and hands come down in a controlled way. Place the forehead on the floor (fig. 9). Folding both the hands at elbows, bring them towards the face, towards the chest and stretch them full length by the side of the body (figs. 8 and 7). Turn the face to the other side. Relax the legs and hands (fig. 6).

Practice : In the beginning, maintain the Asana for 2 to 5 breaths and perform 3 to 5 such rounds. Later, practise only three rounds of 3 to 5 breaths each. Correction

Probable Mistakes

- Holding the breath, frown- .

ing and jerky movements-

- In the anxiety to raise the legs higher, the toes are stretched outward exce- sstvely.

- Consciously avoid these tendencies.

As in Shalabhasana if the toes are stretched outward excessively, you may get a catch in the calf muscles. Hence, while raising the legs, take care not to stretch the portion between knees and toes unduly.

NOTE:

This Asana is a combination of Bhujangasana and Shalabhasana, and therefore some benefits of both these Asanas are achieved with the practice of it. If the time available for Yogabhyas is limited, one can practise this Asana in place of Bhujangasana and Shalabhasana in the daily programme. However, the practice of Bhujangasana and Shalabhasana as separate Asanas yields specific benefits to the portion of the body above the waist and to the lower portion of the spinal column respectively. By practising only Naukasana, these benefits do not accrue to that extent.

Benefits :

1. This Asana can be used as a leading practice for Bhujangasana and Shalabhasana or as a substitute for them.

2. In this Asana, the entire weight of the body rests on the abdomen. Therefore, this Asana helps reduce the fat deposited in this region. Also, the health of the abdominal region improves. It can also be of immense use for the treatment of indigestion, gas trouble and constipation.

3. The greatest benefit of this Asana is that the muscles of the waist, back and neck are strengthened as they are contracted in this Asana. It is a useful preventive against ache in the back, waist or hips. Proper practice of this Asana can treat such troubles well.

4. As this Asana mainly uses the muscles of the back and hips their tone is improved. Also, daily practice of this Asana helps maintain the posterior in proper shape. The problem of bulging hips often occurs in the middle age and in city women after childbirth, particularly if the women have a too comfortable life-style.

5. Improves the health and strength of the spinal column.