Yoga for beginners - part 5:
Boat pose (Naukasana.)

“Nauka”    = boat
“Paripurna” = full
“Asana”    = posture

Also known as Navasana or Vichitrakar.

“The Boat pose derives its name, as with so many Yoga asanas, from its shape. Ideally the final position should resemble a perfectly balanced boat with raised legs and arms at the same height. Otherwise the ‘boat’ might sink!
   As with many balancing positions, the Boat aids concentration. By focussing the mind single pointedly on the balance, the mind feels more relaxed and freed if only temporarily from the normal chattering of thoughts.
   According to the Indian system of health, ‘nabhi’ or the navel centre regulates the digestive system. If it is in the correct position, then it is thought that digestion will work well. However, if ‘nabhi’ is displaced due to lifting heavy weights or other injury, then this will have an adverse effect.
   Yoga also considers Manipura Chakra which resides in the area of the navel as the chakra which controls the digestive fire. To maintain good health, the Pawan Muktasana series of postures is recommended of which Naukasana is one of the best.
   Naukasana is an excellent way to tone the abdominal muscles, providing your own personal ‘abdominal corset’ which will help to protect the spine. Weak abdominal muscles, often experienced by women after childbirth, can lead to greater pressure on the back and eventually to back strain.

Precautions
•Avoid if you have back or heart problems, have had recent abdominal surgery or suffer from hernia.
•Avoid or take care during pregnancy.
•Stop at any point if pain or discomfort is experienced, particularly in the back. Pain is a warning sign!

The article describes the steps in detail, and continues to outline the benefits and several variations.
Photos by M Uddin, Model: Rebecca Hussey. Clothing courtesy of Be Present Inc.

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