Navasana, also known as Boat Pose, is a yoga asana that strengthens the abdominal muscles and improves balance. In this posture, the body is balanced on the sitting bones while the legs and torso are lifted off the ground, resembling the shape of a boat. The arms are extended forward to help maintain balance.
Navasana is derived from the Sanskrit words "nava" meaning boat and "asana" meaning pose. It is a fundamental posture in yoga and is commonly used in many yoga sequences and practices.
How To Perform Navasana (Boat Pose)?
Sit on the floor with your legs extended straight in front of you.
Place your hands on the floor next to your hips.
Lift your chest and lean back slightly.
Lift both legs off the floor, keeping them together.
Lengthen your spine and balance on your sitting bones.
Reach your arms forward alongside your legs, parallel to the floor.
Keep your knees straight, but do not lock them.
Hold the pose for a few breaths, gradually increasing the duration.
To come out of the pose, release your legs and arms and return to a seated position with your legs extended straight in front of you.
It's important to note that maintaining proper alignment and engagement in the core muscles is crucial in this pose. It's recommended to practice under the guidance of a qualified yoga teacher to avoid any injury or strain.
Modifications
Place a blanket under the hips to elevate and support the lower back.
Hold the back of the thighs instead of reaching for the shins.
Keep the knees bent if straightening the legs is too difficult.
Benefits
Strengthens the abdominal muscles, hip flexors, and spine.
Improves digestion and stimulates the kidneys, intestines, and thyroid gland.
Stretches the hamstrings, spine, and shoulders.
Helps improve posture and balance.
Relieves stress and calms the mind.
Contraindications
Recent abdominal surgery
Diarrhea
Pregnancy
Low blood pressure
Chakras
Manipura (solar plexus)
Doshas
Balances Kapha and Vata doshas
Increases Pitta dosha
History Of Navasana (Boat Pose)
The history of Navasana (Boat Pose) is not very clear, as it is a relatively modern yoga asana that was likely developed in the 20th century. However, it is derived from traditional yoga practices and is considered a basic posture in many styles of yoga. Its name is derived from the Sanskrit words "nava" meaning "boat" and "asana" meaning "pose" or "posture". The boat is used as a metaphor for the body in this pose, which is meant to be strong and stable, like a boat in water.
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