Know your Asana: Kati Naukasana

Core training does two really important things — it helps you look thinner and it supports your spine and helps with things like balance.

The core is actually made up of three sheaths of muscles: The upper abs, the side muscles, which are called the obliques, and then this very deep layer of muscle. Those deep muscles are the ones that do all the good stuff, like support your spine and act as a natural corset—so when you work them not only do you get a flatter stomach but a tighter stomach.

What is so special about Kati Naukasana?

Naukasana works on the core, really well. But, the obliques need more exercise to strengthen the back and tone the abdomen. And, Kati Naukasana does it best!


The Manipura Chakra is a source of personal power and governs self-esteem and the power of transformation. The Manipura chakra also controls the metabolism and digestion.

When you feel self-confident, have a strong sense of purpose, and are self-motivated, your solar-plexus is open and healthy.

Benefits of Kati Naukasana

  • Core Stability: Strengthening your obliques, builds core stability. Which is important for good posture, to protect your spine and to prevent back injuries.
  • Toned abs: The oblique muscles are located along the sides of your abdominal wall, running diagonally up and down. Since they are out of the scope of most cardio workouts, it is essential to incorporate Kati Naukasana to work out your obliques.
  • Internal obliques: While doing crunches your external obliques are toned. But, the deeper layer of muscle is toned by doing the side boat.
  • Strong obliques support the lower back.
  • Since we engage our core, the abdominal organs are stimulated. It regulates and ensures better functioning of the kidneys, thyroid – prostate glands and intestines.
  • Helps to increases the circulation of blood in all the abdominal organs and maintain the sugar level. Therefore, it helps in improving digestion.
  • While balancing in the posture, keep your legs and knees straight, thereby strengthening and toning the legs.


Avoid in case of severe lower spine pain or low blood pressure. Pregnant women should give it a miss.


Pull your navel towards your spine.

When training your core, make Naukasana and Kati naukasana a part of your regime. As it works on the superficial and deep layers of muscles. Let’s kill the fat with the core-killer regime. 🙂 

Iti Jain


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ItI jain

Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).



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