Find the hollow body strength in Low Boat- Naukasana

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. 

From Supine
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. 

Variations include:
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. 

Benefits

• Improves balance and posture
  
• Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). If the feet are in plantarflexion (pointed) the calves will also be strengthened 
  
• Improves concentration
  

Common pitfalls and contraindications

• It is common to allow the shoulders to sink back to the floor especially when the arms are alongside the ears.
  
  
• If you have spinal injuries or spinal sensitivities, the easier modifications may be needed
  
• Not recommended for second and third trimester in pregnancy 
  
• Do not practice if you have a hernia or have had recent abdominal surgery 
  
• Avoid if you are experiencing low blood pressure
  

Preparatory poses and exercisesCat / Cow 
Bandha Engagements
Navasana

Counter PosesBridge Pose
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