Boat Pose (Naukasana)


  • Take the supine position with legs together, hands together by the side of your body, palm resting on the ground.

  • Slowly raise your legs together
  • Simultaneously, raise your head and trunk also, and stop at 45° angle


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  • Initially your palms may be placed on the floor for support.

    Later try to do this asana without the support of your hands
  • To return to the original position, first place your trunk and head on the floor
  • Then slowly bring down your legs and hands down and lie on the ground as in the first position. Never bend your knees
  • Come out of the asana before you feel any pain in your abdomen
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