How To Practice Seated Boat Pose?
There are two variations of Seated Boat pose. One is called Paripurna Naukasana as the final position of the yoga pose resembles a boat with oars. To practice this yoga pose-
- Sit on the floor with your back erect and the legs stretched out in front. The palms should be placed on the floor with the fingers pointing towards the front. In other words, sit in the staff pose which is also known as Dandasana (the rod pose).
- Exhale, lean back slightly and raise your legs to 60 degrees from the floor.
- Raise your arms to the shoulder level and parallel to the floor, with palms facing downward.
- Balance on your tailbone and hips and look straight in front.
- Ensure that your feet are higher than the head.
- Maintain this pose and breathe normally.
- Exhale and lower your hands and rest the legs on the floor.
- Relax by lying on your back and breathe normally.
You should not practice the Seated Boat Pose if you have angina or early cardiac problems. Since the whole balance of your body is on your tailbone and the hips, if you have any injury in this region, avoid practicing this pose. Also if you have insomnia, do not practice the Seated Boat pose. The same applies if you have undergone abdominal surgery.
The practice of this particular seated boat pose improves blood flow to the abdominal and pelvic organs. It strengthens the abdominal muscles, lower back, hips, thighs and the arms. This posture improves balance. It reduces swelling of the feet. It is excellent for those who are suffering from flatulence and gastric complaints. It improves digestion. It also reduces fat from the waist. The seated boat pose is effective for those with kidney, prostate, intestine and thyroid problems.
The other variation of the Seated Boat Pose is known as Ardha-Naukasana, as the final position resembles a boat.
- To begin with, you sit on the floor and stretch your legs in front.
- Interlock the fingers of both your hands and place them at the back of your head.
- Exhale and tilt your torso slightly back and raise both your legs at 35 degrees.
- Balance your body on the posterior ensuring that no part of the spine is touching the floor.
- The crown of your head should be in line with your toes.
- Maintain this pose and breathe normally.
- The difference between both these seated boat poses are that in the former, the legs are moved higher reminding you of V shape.
The same precautionary measures apply for this variation of Seated Boat Pose.
