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Throat Chakra (Vishuddha)

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Solar Plexus Chakra (Manipura)

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Sacral Chakra (Swadhisthana)


Seated Asanas


Boat Pose


Meaning: nauka = boat

Table of content

Muscle and Joints:

Pain Management:


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Interlock the fingers over your thighs. Exhale. Inhaling, lift your torso and legs off the floor simultaneously, keeping your spine and legs straight. Stretch your arms forward parallel to the legs, pointing towards your feet. Activate the abdominal muscles, hip flexors, and thighs. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower arms, torso, and legs down simultaneously, under control. Inhale, exhale, and relax.


  • Lock and keep knees together if this position is difficult.
  • Activate the abdominal muscles and interlock hands to remain strong.
  • Focus the eyes on a fixed point in front of you for balance.



If you have chronic/serious sciatic nerve problems or herniated (slipped) disc.

Be careful

If you have shoulder issues, spinal conditions, migraines, low blood pressure.



  • Stretches back and calf muscles.
  • Strengthens the chest, upper back, abdomen, and thighs.
  • Stimulates the abdominal organs.
  • Improves digestion.
  • Reduces abdominal fat.


Helps to treat navel displacement, relieves stress and beneficial for diabetes and varicose veins.


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