Prone Boat Pose Naukasana

: 1 min

: 36 points

: 5 kcal

Belly-Down Poses

Static

Benefits

Strengthens the back muscles
Builds muscle endurance
Boosts energy

Contraindications

Pregnancy

Menstruation

Digestive issues

Technique

Lie on your stomach with your arms stretched forward. Exhale as you lift your chest, straight legs and arms together, turning your palms toward the floor. Reach forward and back, lifting your head only as far as comfortable. Take 3–5 steady breaths, then exhale and lower your torso, arms and legs. Return to Diamond Pose.

If It’s Difficult

Let your fingertips touch the floor if holding your arms up is tiring.

Where It Appears

Yoga

Challenges

Prone Boat Pose appears 47 time in yoga classes

Topic	Title	Time
Strength	Strength Routine 90 min	90 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Sexual health	Women's Strength 15 min	15 min
Sexual health	Women's Strength 20 min	20 min
Sexual health	Women's Strength 25 min	25 min
Sexual health	Women's Strength 30 min	30 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Travel	Before Your Flight 20 min	20 min
Travel	Before Your Flight 25 min	25 min
Travel	Before Your Flight 30 min	30 min
Travel	Before Your Flight 45 min	45 min
Travel	Before Your Flight 60 min	60 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Weight loss	Intensive Weight Loss 30 min	30 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Liver	I Can Go Without Alcohol 25 min	25 min
Liver	I Can Go Without Alcohol 30 min	30 min
Liver	I Can Go Without Alcohol 60 min	60 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 60 min	60 min
Depression	Anxiety Relief 90 min	90 min
Energy	Static Routine 30 min	30 min
Energy	Static Routine 90 min	90 min
Flexibility	Swelling Relief 45 min	45 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 60 min	60 min
Weight loss	Slim Body 15 min	15 min
Weight loss	Slim Body 45 min	45 min
Stress relief	Inner Harmony 20 min	20 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 90 min	90 min
Relaxation	Yin Yoga 30 min	30 min
Habits	I Can Go Without Sugar 10 min	10 min
Habits	I Can Go Without Sugar 20 min	20 min
Sports	Yoga for Golfers 20 min	20 min

Prone Boat Pose appears 98 time in challenges

Topic	Title	Duration	Day
Back	Healthy Back 4 wk Day: 14, 20, 22, 27	4 wk	14, 20, 22, 27
Whole body	Front Splits 5 wk Day: 32, 34, 35	5 wk	32, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 10, 11, 14, 21, 22, 26	4 wk	10, 11, 14, 21, 22, 26
Weight loss	Awaken Your Strength 4 wk Day: 9, 23, 25, 26, 28	4 wk	9, 23, 25, 26, 28
Beginners	Yoga for Beginners 3 wk Day: 19	3 wk	19
Back	Regal Posture 4 wk Day: 17, 27, 28	4 wk	17, 27, 28
Weight loss	Weight Loss 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Weight loss	Weight Loss 3 wk Day: 12, 14, 15, 19	3 wk	12, 14, 15, 19
Confidence	Boost Your Self-Esteem 4 wk Day: 22, 23, 25, 27, 28	4 wk	22, 23, 25, 27, 28
Weight loss	Slim Waist 4 wk Day: 13, 17, 18, 19, 20, 21, 24, 25	4 wk	13, 17, 18, 19, 20, 21, 24, 25
Whole body	Strong Arms 2 wk Day: 10	2 wk	10
Stress relief	Overcoming Depression 2 wk Day: 14	2 wk	14
Stress relief	Stress Relief 2 wk Day: 5, 7, 11, 12, 13	2 wk	5, 7, 11, 12, 13
Weight loss	Slim Waist 2 wk Day: 4, 5, 6, 8, 9, 11, 13, 14	2 wk	4, 5, 6, 8, 9, 11, 13, 14
Energy	Energizing Morning 2 wk Day: 7, 11, 12	2 wk	7, 11, 12
Back	Regal Posture 2 wk Day: 9, 11	2 wk	9, 11
Back	Healthy Back 2 wk Day: 10, 12, 14	2 wk	10, 12, 14
Whole body	Flexible Body 2 wk Day: 6	2 wk	6
Whole body	Strong Arms 1 wk Day: 2	1 wk	2
Confidence	Boost Your Self-Esteem 1 wk Day: 1, 5, 6	1 wk	1, 5, 6
Energy	Energizing Morning 1 wk Day: 5, 6	1 wk	5, 6
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 1 wk Day: 7	1 wk	7
Back	Regal Posture 1 wk Day: 5	1 wk	5
Weight loss	Awaken Your Strength 1 wk Day: 4	1 wk	4
Stress relief	Overcoming Depression 1 wk Day: 2, 3, 4, 5	1 wk	2, 3, 4, 5
Health	Strengthen Your Immunity 1 wk Day: 2	1 wk	2
Weight loss	Awaken Your Strength 2 wk Day: 10	2 wk	10
Health	Strengthen Your Immunity 3 wk Day: 2	3 wk	2
Whole body	Flexible Body 3 wk Day: 13	3 wk	13
Stress relief	Stress Relief 3 wk Day: 12, 14, 18, 19, 20	3 wk	12, 14, 18, 19, 20
Stress relief	Overcoming Depression 3 wk Day: 2, 3, 4, 5, 21	3 wk	2, 3, 4, 5, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 17	3 wk	4, 17
Back	Regal Posture 3 wk Day: 5, 16, 18	3 wk	5, 16, 18
Weight loss	Toned Abs 3 wk Day: 7	3 wk	7
Energy	Energizing Morning 3 wk Day: 5, 6, 14, 18, 19	3 wk	5, 6, 14, 18, 19
Weight loss	Slim Waist 3 wk Day: 5, 11, 12, 13, 15, 16, 18, 20, 21	3 wk	5, 11, 12, 13, 15, 16, 18, 20, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 1, 5, 6	3 wk	1, 5, 6
Whole body	Strong Arms 3 wk Day: 2, 17	3 wk	2, 17
Back	Healthy Back 3 wk Day: 17, 19, 21	3 wk	17, 19, 21
Health	Quit Smoking 1 wk Day: 7	1 wk	7
Health	Quit Smoking 2 wk Day: 2, 4, 12	2 wk	2, 4, 12
Health	Quit Smoking 3 wk Day: 11, 12, 16, 19, 20	3 wk	11, 12, 16, 19, 20
Health	Quit Smoking 4 wk Day: 20	4 wk	20
Health	Quit Drinking 2 wk Day: 11	2 wk	11
Health	Quit Drinking 3 wk Day: 10	3 wk	10
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 6	2 wk	6
Whole body	Static Practice 3 wk Day: 18	3 wk	18
Whole body	Static Practice 4 wk Day: 25	4 wk	25
Stress relief	Relief from Anxiety 1 wk Day: 2	1 wk	2
Stress relief	Relief from Anxiety 2 wk Day: 3, 14	2 wk	3, 14
Stress relief	Relief from Anxiety 3 wk Day: 14	3 wk	14
Stress relief	Relief from Anxiety 4 wk Day: 24	4 wk	24
Back	Yoga for Scoliosis 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 2, 3, 13	2 wk	2, 3, 13
Back	Yoga for Scoliosis 3 wk Day: 5, 13, 14	3 wk	5, 13, 14
Back	Yoga for Scoliosis 4 wk Day: 1, 5, 10, 20, 28	4 wk	1, 5, 10, 20, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 83	12 wk	83
Whole body	Middle Splits 4 wk Day: 15	4 wk	15
Whole body	Middle Splits 5 wk Day: 19	5 wk	19
Whole body	Open Your Hips 4 wk Day: 19	4 wk	19
Stress relief	Inner Harmony 2 wk Day: 4, 7	2 wk	4, 7
Stress relief	Inner Harmony 3 wk Day: 18	3 wk	18
Stress relief	Inner Harmony 4 wk Day: 24, 25	4 wk	24, 25
Health	Healthy Heart 2 wk Day: 1	2 wk	1
Health	Healthy Heart 3 wk Day: 16	3 wk	16
Health	Healthy Heart 4 wk Day: 18, 24	4 wk	18, 24
Whole body	Advanced Yoga 1 wk Day: 3	1 wk	3
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 18, 20	3 wk	18, 20
Whole body	Advanced Yoga 4 wk Day: 1, 9, 22	4 wk	1, 9, 22
Whole body	Advanced Yoga 5 wk Day: 5, 19, 22, 32	5 wk	5, 19, 22, 32
Women's health	Postpartum Recovery 2 wk Day: 7, 10, 13	2 wk	7, 10, 13
Women's health	Postpartum Recovery 3 wk Day: 20	3 wk	20
Women's health	Postpartum Recovery 4 wk Day: 15	4 wk	15
Back	Healthy Neck 3 wk Day: 17, 20	3 wk	17, 20
Health	Headache Relief 3 wk Day: 11	3 wk	11
Weight loss	Lean Body 2 wk Day: 1, 4	2 wk	1, 4
Weight loss	Lean Body 3 wk Day: 13, 15	3 wk	13, 15
Weight loss	Lean Body 4 wk Day: 18	4 wk	18
Whole body	Beautiful Bust 2 wk Day: 11	2 wk	11
Whole body	Beautiful Bust 3 wk Day: 3, 21	3 wk	3, 21
Whole body	Beautiful Bust 4 wk Day: 4, 10	4 wk	4, 10
Health	Healthy Digestion 1 wk Day: 4	1 wk	4
Health	Healthy Digestion 2 wk Day: 13	2 wk	13
Health	Healthy Digestion 3 wk Day: 13	3 wk	13
Health	Healthy Digestion 4 wk Day: 13, 17	4 wk	13, 17
Men's health	Prolong Sexual Pleasure 2 wk Day: 2	2 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 13	3 wk	13
Men's health	Prolong Sexual Pleasure 4 wk Day: 3, 9, 13, 20, 24	4 wk	3, 9, 13, 20, 24
Back	Atlas Stands Tall 3 wk Day: 19	3 wk	19
Back	Atlas Stands Tall 4 wk Day: 19, 28	4 wk	19, 28
Whole body	Flexibility Whisperer 3 wk Day: 19	3 wk	19
Whole body	Flexibility Whisperer 4 wk Day: 19	4 wk	19
Weight loss	Intensive Weight Loss 2 wk Day: 10	2 wk	10
Weight loss	Intensive Weight Loss 3 wk Day: 10, 16	3 wk	10, 16
Weight loss	Intensive Weight Loss 4 wk Day: 10, 16, 25	4 wk	10, 16, 25

Exercise Details

Where It Appears

Yoga

Challenges

Prone Boat Pose appears 47 time in yoga classes

Class	Duration
Strength Routine	90 min
Energizing Morning	60 min
Energizing Morning	90 min
Women's Strength	15 min
Women's Strength	20 min
Women's Strength	25 min
Women's Strength	30 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Before Your Flight	20 min
Before Your Flight	25 min
Before Your Flight	30 min
Before Your Flight	45 min
Before Your Flight	60 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
I Can Go Without Alcohol	25 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	60 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	60 min
Anxiety Relief	90 min
Static Routine	30 min
Static Routine	90 min
Swelling Relief	45 min
Advanced Yoga	30 min
Advanced Yoga	90 min
Muscle Tension Relief	60 min
Slim Body	15 min
Slim Body	45 min
Inner Harmony	20 min
Inner Harmony	45 min
Inner Harmony	90 min
Hormonal Yoga	90 min
Yin Yoga	30 min
I Can Go Without Sugar	10 min
I Can Go Without Sugar	20 min
Yoga for Golfers	20 min

Prone Boat Pose appears 98 time in challenges

Topic	Title	Duration	Day
Back	Healthy Back 4 wk Day: 14, 20, 22, 27	4 wk	14, 20, 22, 27
Whole body	Front Splits 5 wk Day: 32, 34, 35	5 wk	32, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 10, 11, 14, 21, 22, 26	4 wk	10, 11, 14, 21, 22, 26
Weight loss	Awaken Your Strength 4 wk Day: 9, 23, 25, 26, 28	4 wk	9, 23, 25, 26, 28
Beginners	Yoga for Beginners 3 wk Day: 19	3 wk	19
Back	Regal Posture 4 wk Day: 17, 27, 28	4 wk	17, 27, 28
Weight loss	Weight Loss 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Weight loss	Weight Loss 3 wk Day: 12, 14, 15, 19	3 wk	12, 14, 15, 19
Confidence	Boost Your Self-Esteem 4 wk Day: 22, 23, 25, 27, 28	4 wk	22, 23, 25, 27, 28
Weight loss	Slim Waist 4 wk Day: 13, 17, 18, 19, 20, 21, 24, 25	4 wk	13, 17, 18, 19, 20, 21, 24, 25
Whole body	Strong Arms 2 wk Day: 10	2 wk	10
Stress relief	Overcoming Depression 2 wk Day: 14	2 wk	14
Stress relief	Stress Relief 2 wk Day: 5, 7, 11, 12, 13	2 wk	5, 7, 11, 12, 13
Weight loss	Slim Waist 2 wk Day: 4, 5, 6, 8, 9, 11, 13, 14	2 wk	4, 5, 6, 8, 9, 11, 13, 14
Energy	Energizing Morning 2 wk Day: 7, 11, 12	2 wk	7, 11, 12
Back	Regal Posture 2 wk Day: 9, 11	2 wk	9, 11
Back	Healthy Back 2 wk Day: 10, 12, 14	2 wk	10, 12, 14
Whole body	Flexible Body 2 wk Day: 6	2 wk	6
Whole body	Strong Arms 1 wk Day: 2	1 wk	2
Confidence	Boost Your Self-Esteem 1 wk Day: 1, 5, 6	1 wk	1, 5, 6
Energy	Energizing Morning 1 wk Day: 5, 6	1 wk	5, 6
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 1 wk Day: 7	1 wk	7
Back	Regal Posture 1 wk Day: 5	1 wk	5
Weight loss	Awaken Your Strength 1 wk Day: 4	1 wk	4
Stress relief	Overcoming Depression 1 wk Day: 2, 3, 4, 5	1 wk	2, 3, 4, 5
Health	Strengthen Your Immunity 1 wk Day: 2	1 wk	2
Weight loss	Awaken Your Strength 2 wk Day: 10	2 wk	10
Health	Strengthen Your Immunity 3 wk Day: 2	3 wk	2
Whole body	Flexible Body 3 wk Day: 13	3 wk	13
Stress relief	Stress Relief 3 wk Day: 12, 14, 18, 19, 20	3 wk	12, 14, 18, 19, 20
Stress relief	Overcoming Depression 3 wk Day: 2, 3, 4, 5, 21	3 wk	2, 3, 4, 5, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 17	3 wk	4, 17
Back	Regal Posture 3 wk Day: 5, 16, 18	3 wk	5, 16, 18
Weight loss	Toned Abs 3 wk Day: 7	3 wk	7
Energy	Energizing Morning 3 wk Day: 5, 6, 14, 18, 19	3 wk	5, 6, 14, 18, 19
Weight loss	Slim Waist 3 wk Day: 5, 11, 12, 13, 15, 16, 18, 20, 21	3 wk	5, 11, 12, 13, 15, 16, 18, 20, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 1, 5, 6	3 wk	1, 5, 6
Whole body	Strong Arms 3 wk Day: 2, 17	3 wk	2, 17
Back	Healthy Back 3 wk Day: 17, 19, 21	3 wk	17, 19, 21
Health	Quit Smoking 1 wk Day: 7	1 wk	7
Health	Quit Smoking 2 wk Day: 2, 4, 12	2 wk	2, 4, 12
Health	Quit Smoking 3 wk Day: 11, 12, 16, 19, 20	3 wk	11, 12, 16, 19, 20
Health	Quit Smoking 4 wk Day: 20	4 wk	20
Health	Quit Drinking 2 wk Day: 11	2 wk	11
Health	Quit Drinking 3 wk Day: 10	3 wk	10
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 6	2 wk	6
Whole body	Static Practice 3 wk Day: 18	3 wk	18
Whole body	Static Practice 4 wk Day: 25	4 wk	25
Stress relief	Relief from Anxiety 1 wk Day: 2	1 wk	2
Stress relief	Relief from Anxiety 2 wk Day: 3, 14	2 wk	3, 14
Stress relief	Relief from Anxiety 3 wk Day: 14	3 wk	14
Stress relief	Relief from Anxiety 4 wk Day: 24	4 wk	24
Back	Yoga for Scoliosis 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 2, 3, 13	2 wk	2, 3, 13
Back	Yoga for Scoliosis 3 wk Day: 5, 13, 14	3 wk	5, 13, 14
Back	Yoga for Scoliosis 4 wk Day: 1, 5, 10, 20, 28	4 wk	1, 5, 10, 20, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 83	12 wk	83
Whole body	Middle Splits 4 wk Day: 15	4 wk	15
Whole body	Middle Splits 5 wk Day: 19	5 wk	19
Whole body	Open Your Hips 4 wk Day: 19	4 wk	19
Stress relief	Inner Harmony 2 wk Day: 4, 7	2 wk	4, 7
Stress relief	Inner Harmony 3 wk Day: 18	3 wk	18
Stress relief	Inner Harmony 4 wk Day: 24, 25	4 wk	24, 25
Health	Healthy Heart 2 wk Day: 1	2 wk	1
Health	Healthy Heart 3 wk Day: 16	3 wk	16
Health	Healthy Heart 4 wk Day: 18, 24	4 wk	18, 24
Whole body	Advanced Yoga 1 wk Day: 3	1 wk	3
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 18, 20	3 wk	18, 20
Whole body	Advanced Yoga 4 wk Day: 1, 9, 22	4 wk	1, 9, 22
Whole body	Advanced Yoga 5 wk Day: 5, 19, 22, 32	5 wk	5, 19, 22, 32
Women's health	Postpartum Recovery 2 wk Day: 7, 10, 13	2 wk	7, 10, 13
Women's health	Postpartum Recovery 3 wk Day: 20	3 wk	20
Women's health	Postpartum Recovery 4 wk Day: 15	4 wk	15
Back	Healthy Neck 3 wk Day: 17, 20	3 wk	17, 20
Health	Headache Relief 3 wk Day: 11	3 wk	11
Weight loss	Lean Body 2 wk Day: 1, 4	2 wk	1, 4
Weight loss	Lean Body 3 wk Day: 13, 15	3 wk	13, 15
Weight loss	Lean Body 4 wk Day: 18	4 wk	18
Whole body	Beautiful Bust 2 wk Day: 11	2 wk	11
Whole body	Beautiful Bust 3 wk Day: 3, 21	3 wk	3, 21
Whole body	Beautiful Bust 4 wk Day: 4, 10	4 wk	4, 10
Health	Healthy Digestion 1 wk Day: 4	1 wk	4
Health	Healthy Digestion 2 wk Day: 13	2 wk	13
Health	Healthy Digestion 3 wk Day: 13	3 wk	13
Health	Healthy Digestion 4 wk Day: 13, 17	4 wk	13, 17
Men's health	Prolong Sexual Pleasure 2 wk Day: 2	2 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 13	3 wk	13
Men's health	Prolong Sexual Pleasure 4 wk Day: 3, 9, 13, 20, 24	4 wk	3, 9, 13, 20, 24
Back	Atlas Stands Tall 3 wk Day: 19	3 wk	19
Back	Atlas Stands Tall 4 wk Day: 19, 28	4 wk	19, 28
Whole body	Flexibility Whisperer 3 wk Day: 19	3 wk	19
Whole body	Flexibility Whisperer 4 wk Day: 19	4 wk	19
Weight loss	Intensive Weight Loss 2 wk Day: 10	2 wk	10
Weight loss	Intensive Weight Loss 3 wk Day: 10, 16	3 wk	10, 16
Weight loss	Intensive Weight Loss 4 wk Day: 10, 16, 25	4 wk	10, 16, 25

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Prone Boat Pose Naukasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Prone Boat Pose Naukasana

don't give up!

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

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Prone Boat Pose: Video & Guide | Unagrande

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