Nauka = Boat
Asana = Pose; Posture
Vipreet Naukasana at a Glance
Vipreet Naukasana: Hatha yoga is one of the oldest forms and part of hatha yoga. This is also called a Reverse Boat Pose and Salabhasana in Iyengar yoga. This particularly helps the back, and shoulders to gain more flexibility and strengthen it. It strengthens your core and improves digestion. This strengthens your pelvic area and your thighs and legs.
Benefits:
- This pose strengthens and stretches your back, shoulders, abdomen, and whole body.
- This gives more flexibility to your back, shoulders, and legs.
- It keeps you relaxed from stomach issues, putting gentle pressure on your abdomen.
- This needs more concentration and focus so improve your self-awareness.
- This helps to develop balance and stability.
Who can do it?
Beginners can do it but under the guidance of a yoga teacher. This could be done by people already practicing yoga and have already established, flexibility and balance. People with core strength can do this pose. People with a healthy back and spinal flexibility can do this asana.
Who should not do it?
Beginners should avoid directly jumping into this pose. Pregnant women should practice yoga only after consulting their doctor, and people with any back, neck, or any injuries should avoid doing it.
How to Do Vipreet Naukasana?
Follow the Step-by-Step Instructions
This will resemble a reversed boat and form a gentle arch from the chest to the legs.
- Lie down on your stomach, on a soft and even surface.
- Keep your back straight, your leg fully extended and touching at the thigh knees, and ankle.
- Your hands on the side of your body and relax with a few deep breaths.
- Now bring your hands in the front extended and palms facing each other.
- Inhale deeply, engage your core, and lift your arms, head, chest, legs, and thighs from the floor simultaneously.
- Breathe gently while you are in this pose and look forward.
- Now exhale and bring down your upper and lower body to the ground and relax by taking gentle breaths.
What are the Benefits Vipreet Naukasana?
- Its practice relieves pain in the lumbar, and sacral region and strengthens your back, legs, arms neck, and shoulders strengthening your core and pelvis.
- Gives gentle pressure to your abdominal muscles and relieves gastric troubles.
- Reduces the fat around your abdomen and hip area.
- Improves balance and stability and increases your focus and concentration.
Health Conditions that Might Benefit Vipreet Naukasana
- Can help with back pain, and digestion problems, and reduce waste fat.
- Diabetes people can do to balance diabetes.
- This is a good pose for a lung infection.
- This can be helpful to people with Spondylitis, sciatica, and slip discs.
- People struggling with balance, flexibility, and stability can do this asana.
Safety and Precautions
- People with high Blood Pressure should avoid it.
- In case of a slipped disc, or any surgeries consult your doctor.
- Beginners do this under the guidance of a yoga trainer.
Common Mistakes
- Don’t do it on your own if you are new.
- Not engaging your core.
- Lifting your chest too high.
- Use props if needed.
Tips for Vipreet Naukasana
- Do gentle warmup or preparatory pose.
- Holding your breath will make you uncomfortable.
- Your neck should be in line with the spine.
- Listen to your body.
The Physical Alignment Principles for Vipreet Naukasana
- Your neck should be in line with your spine.
- Your arms in front of you, palms facing each other.
- Engage your core.
- Your weight should be on your belly.
- Stretch the thigh muscles.
- Legs should be joined, your big toes touching each other.
- Inhale using your back muscles and raise your hands and torso.
- Keep normal breathing.
Vipreet Naukasana and Breath
Coordinate your breath with the pose, and take relaxed, deep breaths before starting. Inhale when you lift your body to get into the pose. After getting into sthe pose, let your breath go in and out gently, and don’t hold your breath. While you release the pose, exhale and come out and take relaxed, gentle breaths.
Vipreet Naukasana and Variations
- Lifting the upper or lower at a time.
- Lifting one leg and one hand (opposite sides).
- Use yoga blocks or blankets under your hands.
The Bottom Line
Vipreet Naukasana can be done within your physical limits and under the guidance of a yoga trainer. Gradually increasing the practice and being consistent will help you with amazing benefits. Incorporate your breath with the flow. It strengthens your core and helps you increase your balance and stability physically and mentally.
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