Adhomukha Naukasana


Prone Asanas

Adhomukha Naukasana

Downward Facing Boat Pose


Meaning: adho = downward /mukha = face / nauka = boat

Muscle and Joints:

Spinal Movements:


Lie facing the floor, arms by your sides, feet hip distance apart. Forehead or chin resting on the floor. Inhale, exhale and relax.

Getting into position

Bring your arms up in front of your head and interlock the fingers. Exhale. Inhaling, lift your arms, torso, and legs off the floor, keeping your head between your upper arms, arching your back, and lengthening your body from head to toe. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, raise farther. Keep the tips of your fingers and toes raised to the same height. Look forward. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your hands, torso, and feet down. Inhale, exhale and relax.


  • Look upward through the hands.
  • Activate the hamstrings (back of the thigh).
  • Point the toes and keep your legs straight.
  • Avoid deep breathing to maintain stability.
  • Avoid overstraining the neck and shoulders. Do not press the shoulders against the ears.



If you have chronic/serious back or neck problems.

Be careful

If you have shoulder or stomach issues or high blood pressure.



  • Stretches the shoulders, chest, and abdomen.
  • Strengthens arms, shoulders, back, thighs, and stomach.
  • Increases blood flow to the spine, head, and abdomen.


Helpful for people with respiratory disorders, such as asthma.


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