5 Health Benefits Of Naukasana

Naukasana or the boat pose in yoga derives its name from the fact that the pose has the body in the shape of boat. Boat pose is very good from health point of view as it is not only stretches the abdominal muscles in fact tones all the vital organs of the abdomen. It is one of the few poses of yoga which can be performed in both supine position as well as a prone position, which means, it can be done while lying on your stomach as well as your back.

There are three types of Naukasana one is the simple, second is advanced variation. Both are in supine position while the third one is prone position where the entire body is stretched and the arms are kept before the head.

For the simple boat pose, lie down on the supine position with your feet together and stretched out and your arms are besides of your legs. Inhale and raise your entire body at 30 degree so that you can see your toes with eyes while your palms reach your thighs. Remain in the pose as long as you can maintain. Initially, it may be 20 seconds, increases the time up to 2 minutes.Bring your body down with deep exhale and relax. For an advanced position, you can change the angle of the pose to 45 degrees instead of 30 degrees.

If you are a beginner you can start by doing this pose with alternate limbs first. Initially lie down on Shavasana. Now, stretch your body by bringing your arms behind your head (Stick asana). Raise your right arm, head and left leg at 30 degree angle, maintain for 10-15 seconds. Once you start feeling comfortable with this, you can try the simple boat pose.

For an advanced version of this pose, it can also be done while lying on your stomach or in the prone position. Keep your feet together and stretched out and your arms should be stretched out over your head. Inhale and raise your entire body at 30 degree. Maintain the pose for 10-20 seconds. Bring your body down with deep exhale and relax.

Here are a couple of benefits of performing this yoga pose:

* Helps lose belly fat and get slim waist: The boat pose asana facilitates suitable stretching, compressing and relaxation to the abdominal region thus good to burn belly fat if practiced on regular basis. It is also good to reduce fat around the waist.

* It enhances the strength of the kidney and promotes renal health

* Helps treat diabetes: The advanced variation of boat pose helps to secrete pancreatic juices thus regulates the function of pancreas and cure diabetes.

* Improves blood circulation: The boat pose helps to improve blood circulation by burning the additional fats in the arteries and veins.

* Strengthens back muscles: Since this pose involves lot of stretching of the stomach as well as the back, it is helpful to make weak back muscles stronger.

* Improves digestion: It is good for secretion of gastric juices and effective for digestion process and stimulates peristaltic movement of the intestine.

* Promotes overall body fitness: It strengthens all the major functions of the body like muscular, digestive, circulatory, nervous and hormonal systems.