Naukā (नौका) = A small boat
Asana (आसन) = Pose, Posture, Seat
Naukasana aka the little boat pose is a challenging variation of the boat pose the fully engages the front of the body. This is a core strengthener. This position is known by additional names in other modalities such as C-curve in Pilates and Hollow Body in AcroYoga.
There are a few different ways to enter the low boat position.
From Traditional Boat Pose
Lower from the V-shape of the boat by tucking the tailbone and rounding down.
From supine with knees to chest.
As you hug the knees into the chest, lift the shoulders off the ground and pull the chin towards the chest. As you release the knees slowly open the front of the body while keeping the shoulder blades off of the ground and a strong posterior tilt of the pelvis.
Begin on your back with the arms alongside the body. Engage the core and tuck the pelvis as you lift the shoulder blades away from the ground. Note: this is a more challenging option.
Beginner-Keep the arms along the sides and knees bent
Intermediate- Keep the arms along the side body and straighten the legs.
Advanced- Bring the arms alongside the ears and straighten the legs.
Counter PosesBridge Pose
Join us for a low boat challenge!
Boundless Yoga Staff & Students
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