Naukasana-Boat Posture Prone Position

5 May 2024 by
Editorial team

In Sanskrit, Nauka means yacht or boat. In this asana, the body takes the shape of a yacht, hence it is called Naukasana.

There are two versions of Naukasana practiced:

  1. Prone Position
  2. Supine Position

The difference between these two is that in supine Naukasana, the muscles of the abdomen and stomach are contracted, while in the prone position Naukasana, the muscles are stretched.

Naukasana (Prone Position)

Position of Readiness:

  • Lie Down: Lie face down on the floor on your stomach.
  • Hands: Stretch your hands backward close to the thighs.
  • Legs: Keep your legs straight.


  1. Stretch Arms Forward:
    • Stretch both arms forward and keep them on the floor with palms closed together.
    • Place your forehead on the floor.
  2. Lift Arms and Legs:
    • Exhale and while inhaling, lift your arms and neck in the front and legs in the back upwards as much as possible without bending them.
    • Continue normal breathing and try to maintain the posture steadily.
    • The complete weight of the body should be on the abdomen.
  3. Release the Posture:
    • Exhale and bring the knees, chin, and shoulders slowly to the ground.
    • Release the ankles and bring the hands beside the body.
    • Straighten the bent legs and return to the prone position.

Practice Tips:

  • Initial Practice: This asana is more difficult than Dhanurasana. Initially, it might be difficult to maintain Naukasana for a few seconds. Try to practice it for 5 to 10 seconds.
  • Increase Repetitions: After practicing for a few days, you can increase the repetitions. Once you are able to do 5 repetitions easily, reduce repetitions and increase the time up to 1 minute.


  • Muscle Stretch: In this asana, the muscles of the legs and hands are stretched more than in Dhanurasana.
  • Inner Organs: The strain reaches the inner organs and increases their capacity.
  • Back Muscles: It acts on the back muscles and helps remove complaints related to the digestive system.


  • Consult Experts: People suffering from back problems, TB in the intestine, stomach ulcers, hernia, or abdomen problems should consult a yoga expert before practicing this asana.

Incorporate Naukasana into your daily routine to experience enhanced muscle stretch, improved organ function, and overall well-being.

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