Naukasana steps (how to do) all variations for beginners.

How-to-do-Naukasana

Introduction

Naukasana which we also call as boat pose in english is considered excellent for our thighs and arm muscles and for our abdominal muscles as well not only this, the practice of this pose affects our whole body. And if said in easy language then this asana has many benefits for our body.

Although there are many benefits of this asana, but we must practice it by keeping some precautions in mind so that we can get maximum benefit from this asana without causing any damage.

But our today’s topic is not to discuss its precautions, today in this article we will know how to do Naukasana steps and how many variations are there.

How to do Naukasana (steps) for beginners?

We need subtlety (skill) to do this asana perfectly Because this posture comes in the category of some difficult asanas in yoga. And because we can do this asana in different ways, then you should read the Naukasana steps given below carefully.

And try to understand all its methods carefully so that you will be able to do all its variations easily and well. First we will discuss about its easy ways and then gradually increase the difficulty of the asanas.

Naukasana-steps
image by Onkar yoga

Naukasana steps with first the first variation?

This is the first variation of boat pose and we also call it Ardha Naukasana, by its practice our body is ready to do full Naukasana.

This is the easiest way to do Naukasana and that’s why we have placed it in the first place, you can also say that this is the ladder for the rest of the Naukasana exercises.

1. To do this asana, we will naturally sit in the position of Dandasana in our place.

2. Then we’ll bend both our knees together and then we will put both our palms on the lower muscles of our thighs.

3. Now we will slowly tilt our l back backwards a little and raise the soles of our feet upwards.

4. Will straighten the knees a little, there is a distance equal to the shoulders, in the knees in the ankles and between the two feet.

5. Now keep the body stable here and gradually remove the palms of the hands from under the thigh and straighten your hands.

6. Now hold the body in this posture for some time as long as you can easily hold your body in this asana, do not try to keep it steady by force.

7. Then put the palms of your hands back under the thighs and keeping the soles of your feet on the ground, straighten the back and come back to the starting position.

  • So this was the practice of the first variation of the Naukasana steps, you can do it very easily and when you feel that you can do it easily then you can start doing another variation of Naukasana.

Naukasana-steps
Onkar yoga

Naukasana steps with the second variation?

This is the second variation of Naukasana Steps, we also call it Viparita (opposite) Naukasana. In this posture, the shape of our body looks like a boat, but in the reverse state of the body.

1. To do this asana, first of all lie down on your stomach on a flat surface.

2. After lying on the stomach, now we will straighten both our legs and keep the toes pulled outwards.

3. Now we will straighten our elbows and take the hands upwards.

4. Now we will take two to three long deep breaths and release it out and then while inhaling we will lift our body from front (hands, chin, shoulders and chest) and back (legs, thighs and knees).

5. We will lift our body from front and bacl simultaneously and keep our body stable above the navel area.

6. Initially, lift your body as high as you can from the front and back, by gradually increasing the flexibility in your body, you will be able to lift even higher.

7. Now keep your body stable in this posture for some time and allow your breathing to run normally.

8. After some time, you come back to the normal position, keeping your body on the ground from front and back together.

Naukasana-steps-for-beginners
Onkar yoga

Naukasana steps with the third variation?

This is the third variation of Naukasana Steps, we call it Naukasana, its practice provides physical and mental stability. Its practice has an effect on our stomach and legs.

1. To do this asana, we will lie straight on our back on a flat surface.

2. After lying on your back, straighten your back and neck and keep your legs straight.

3. Keep the toes of your feet out and place the palms of your hands on the thighs.

4. Now while inhaling and if you want, you can also hold the breath raise both legs, neck, shoulders and head about half a foot above the ground.

5. Will raise both our hands up in the line of the thighs, and keep our legs straight.

6. As long as we stay in the posture, the speed of the breath will continue as normal, keep the eyes, hands and the toes in the same line.

7. Will keep the toes of the feet pulled out so that the balance of the body remains the same.

8. Now keep your body stable in the same way for some time and after a while keeping your hands and feet down, keep your body down and come back to normal position.

  • So this was the third variation of Naukasana steps, you should practice it only when you have practiced both of the above well.

How-to-do-Naukasana
Onkar yoga

Naukasana steps with the fourth variation?

This is the fourth variation of Naukasana, this posture is also known by the name of purna (complete) Naukasana. In this variation, more pressure is generated on our stomach, legs and hands than the third one.

In this variation, we have to balance our lower abdomen and buttocks, which becomes a bit difficult.

1. To practice this asana, first of all, lie down on a flat surface on your back.

2. After lying on your back, join both your feet and keep the toes of the feet outward and put your hands beside the thighs

3. Now while inhaling, lift your body from front ( neck, head, shoulders and upper back) and back ( legs and thighs).

4. After raising the body, keep the balance of your body on the buttocks and lower back.

5.
And straighten both your hands and keep the palms near the knees.

6. While balancing keep your legs and arms straight and keep your toes pulled out.

7. Now keep your body stable like this for some time do not try to control the body by force, keeping your body stable for as long as you can easily.

8. Now place the palms of your hands on the lower muscles of the thighs and slowly put down your feet.

  • So in this way you can practice the fourth variation of Naukasana steps, you should practice it only when you have practiced the third variation of Naukasana properly.

Leave a Comment