Navasana

boat-pose-01{Half-Boat Pose}

 

boat-pose-02

{Navasana: nah-VAHS-anna}

boat-pose-03

{Nav= Boat / Asana= Pose}

One of the most well-known yoga poses for core strength is boat pose.  It can help tone the abdominal muscles while strengthening the lower back.

There are two variations of this pose as you see above half-boat pose and full-boat pose. Half-boat pose is a great beginner pose so you can learn the proper technique and alignment before moving on to full-boat pose. Full-boat pose requires a great deal of abdominal strength and focus.

This pose can teach you determination, stamina and concentration. There are many benefits you can gain from regular practice of navasana.

  • Strong core muscles
  • Strengthens hip flexors and spine
  • Improves digestion
  • Helps relieve stress
  • Stimulates the kidneys, thyroid and prostate glands

Steps to Practice Navasana at Home

1. Begin by sitting on the floor with your legs stretched out in front of you (Staff Pose- Dandasana). Shift your weight to rest on your sitting bones, with the lower back drawn inward. This will help create a neutral position for the spine. Let your heart center open and your shoulders soften.

2. Bend your legs and slide your feet toward you. All while keeping you spine in a neutral position, heart space still lifting. Inhale, lift one foot at a time off the ground. Bring your shins parallel with the earth. Breathe. You can have your arms open by your sides or clasp on behind your knees for support.

3. To extend into full boat pose, straighten your knees, pointing the tips of your toes slightly above eye level. Allow your core to be engaged and heart lifting towards the sky. Breathe easily. Exhale release your legs down to the earth.

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