Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)

Asana name: Boat Pose Supine

Sanskrit name: Noukasana (Supine)

Meaning: Boat Pose

General Benefits:

The pressure created on the intestines, liver, pancreas, kidneys and other abdominal organs improves their function. Tones the thigh, calf and abdominal muscles up to certain extent, stagnant blood is drained from the legs. Beneficial for hernia and kidney problems. Helps to improve balance and has a positive effect on the nervous system. Removes lethargy. Removes nervous tension. Gives freshness and vitality to the body. Reduces fat in the abdominal area.

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Benefits for Women:

Therapeutic Applications:

Nervous tension. Lethargy. Hernia. Kidney problems.

Taking the Position:

In supine position exhale and while inhaling slowly raise the legs to a 45 degree angle from the floor. Holding the breath, raise the shoulders and back from the floor, place your hands on your thighs and move them towards your ankles or toes while keeping the legs straight. If possible, hold the toes of the raised legs with both hands. Maintain the asana, breathe normally.

Releasing the Positions:

Inhale and while exhaling release the toes and lower the upper body and legs back down to the ground, and place the arms by your sides, coming back into supine position. Relax and breathe normally.

Anatomical Focus:

Legs, abdomen, lower back.

Anatomical Awareness:

Legs, abdomen, lower back.


Keep the legs straight in the knees and inclined at a 45 degree angle with the floor. Try and keep the back as straight as possible. Eyesight fixed on the toes, this will help maintain the balance. You may start from sitting position if it is difficult to achieve the position from supine position. Keep the arms and back straight as much as possible.


Bend the knees. Bend the elbows.

Precautions & Contraindications:

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.

Variations & Tips:

If it is difficult to practice this pose from the supine position then it can be practiced from sitting. Bend both of the knees and grab hold of the toes. From here slowly lift the legs up and straighten them, balancing on the buttocks.

Preparatory Poses:

Dwi Pada Uttanpadasana

Follow-up Poses:




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Contact Details

Yoga Vidya Gurukul

Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

Yoga Vidya Gurukul

Address of Institute office in Nasik

Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Maharashtra, India.

Phone - +91-9822770727 (for courses in ENGLISH)

+91-253-2318090 (For courses, in HINDI or MARATHI)

(Please call during 9.00 AM to 5 PM Indian Time)

E-mail - or


Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

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