Other Names

Full Boat Posture, Purna Nauka, Noka, Asan Nav Asana, Boat Pose


Although this asana is done on the floor, but actually it is a challenging balancing pose (the balance is on your buttocks). The complete posture looks like a boat, and since you are balancing like a boat balances in the water.

How to reach the stretch

  • Start from sitting in Dandasana.
  • Take 2-3 deep breaths and start raising legs with knees bend and straight spine.
  • Stretch and extend the arms horizontally.
  • Raise the legs until knees start touching the hands.
  • Stable yourself and straight the legs.
  • Maintain this position till you feel confortable while breathing normally.
  • Stop the practice if you feel abnormal pain in the lower back.

How to release the stretch

  • Bend the legs so as to touch the floor with foots.
  • Straight the legs and relax.


  • Increases the strength of abdomen, hip muscles & Spine.
  • Benefits for people having diseases related to kidneys, thyroid & intestines.
  • Relieve stress.
  • Increase digestion power.


Not for the people who have following diseases:

  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy

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