Did you know?
Navasana – boat pose – is a yoga pose that strengthens the shoulders, lower back, and abdominal muscles, and stimulates digestion. According to traditional texts, it is a CONCENTRATION AND FOCUS exercise!!!
Name and meaning:
In Sanskrit: nava – boat, asana – yoga pose. Navasana may also be known simply as boat pose in English, or Paripurna Navasana (Full Boat) paripurna = whole, full position. It is so called because the shape of the body balancing on the buttocks is thought to resemble a boat floating on the water. For more information on this topic, read HERE
Navasana – boat pose
Instructions – Step by Step
The boat pose instructions are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.
- We lie on the mat, with legs extended at the knees (Shavasana position).
- We inhale and while exhaling, lift both legs to 90 degrees in relation to the floor and embrace the outer sides of the knees with our palms
- We breathe in, and with the exhalation, we lower our legs and raise our torso so that they are angled about 45 degrees above the floor. This will put your body in a V shape.
- Extend your arms forward alongside the legs, parallel to the floor, with your palms facing in. Gently push your shoulders back. Draw your shoulders back.
- Stay in the pose for a few moments. Breathe naturally. The spine is straight. Don’t let your back round. Instead, lengthen and lift through the front of your body. Point your toes.
- Getting out of the position: bend the legs at the knees, embrace them with the palms of the hands, and without putting the soles of the feet on the floor, return the body to the mat (vertebra by vertebra).
Additional tips and tricks
LITTLE SECRETS OF GREAT MASTERS
We stay in the position only as long as it pleases us. Beginners do not stay long in the position.
We pull our shoulders back.
Make sure that you are not holding your breath. While entering the position, we exhale constantly, smoothly, through the nose. During staying in the position, inhalation and exhalation are even, quiet and smooth.
Don’t forget to breathe, deep and conscious breaths make it much easier to hold this intense position. However, if you lose focus and stop breathing in Navasana, you will also lose stability and balance, so the mind-body focus is even more pronounced than in most other middle asanas.
Kids, seniors, and beginners can do boat pose with modifications. You can even hold the back of your thighs with your hands to straighten your spine.
If a tremor appears in the muscles, we stop immediately.
While following the asana procedure, you must understand your body. Stay in the position according to your balance. Your body knows what’s best for you. Make sure you listen to your body.
The position works on a deeper level than the physical, helping to release and overcome emotional tensions and leading the mind and body to balance and concentration. The pose is intense because it challenges your muscles, and also encourages you to be aware of balance and breath.
Always keep in mind the basic rules that apply to all yoga postures
Navasana – boat pose
BENEFITS
Regular practice of Navasana – boat pose has both mental and physical benefits:
- Stretches and strengthens the hamstrings, quadriceps, and hip muscles. It is excellent for athletes because it improves endurance and performance.
- Gently massages the abdominal muscles. Helps in toning the abdominal muscles and reducing belly fat.
- It gently massages the abdominal organs and stimulates the digestive system, releasing pressure from the organs and allowing more air to reach them. It also helps in the secretion of gastric juices that improve the digestive processes.
- Strengthens the lower back.
- Calms the nerves, reduces stress and prevents anxiety. When practiced along with pranayama, it prevents impulsive reactions and clears your thinking.
- Improves balance and movement coordination. The focus on alignment and a stronger core can also help in body awareness, and in building better postural habits. In turn, this helps prevent injuries from falls.
- It affects your posture and counteracts the effects of prolonged sitting and computer work by strengthening your torso and thighs.
- Regular practice improves blood circulation. Thereby it strengthens immunity and improves cognitive abilities.
- Perfect pose for working on breath awareness. By extending the chest and focusing on the breath, you will use your lungs more efficiently, and help them to take more oxygen.
- Improves body awareness and enhances focus. It also helps build self-confidence and empowerment.
Navasana – boat pose
CONTRAINDICATIONS
If you have a back (spine) or neck injury, this position should be performed under the supervision of an experienced teacher.
The position is not recommended for pregnant women.
Elderly people, too fragile, and physically weak people do only gentle variations of this pose.
Above all, if you have lower back issues (like slip disc), avoid practicing the boat yoga pose.
Those who have suffered from an injury in the knees, ankles, neck, or hips, avoid practicing this asana unless you heal completely.
If you have undergone recent surgery in the abdomen, neck, legs, etc., avoid practicing this asana till you recuperate completely.
Advice – Yoga requires attention and patience. No hurry.
Who can do Navasana – boat pose?
When modified according to age, health issues, and flexibility levels, the pose can be done by anyone (children, the elderly, and people who want to heal lower back problems; improve their digestion.; strengthen their body…)
INTERESTING FACTS:
Symbolically, when you practice Boat Pose, you act as both a boat and a dock. This means that you are both the navigator, the vehicle that guides you, and your final destination, or your True Self. The body takes the shape of a boat with your arms and legs imitating sails and oars.
