Yoga Practice Name
Navasana (नावासन)
English Name
Boat Pose
Description and Steps
Description
Navasana is a core-strengthening yoga posture that resembles the shape of a boat. The pose engages the abdominal muscles, hip flexors, spine, and legs, promoting balance, focus, and stability. It is commonly practiced in both Hatha and modern yoga styles for building core strength, improving posture, and stimulating digestion.
Steps to Practice:
1. Starting Position – Dandasana (Staff Pose): Sit on the floor with your legs extended forward, spine erect, and hands resting beside the hips.
2. Bend the Knees Slightly: Bend both knees and place your feet flat on the ground, keeping the spine straight.
3. Lean Back Slightly: Engage your core and gently lean back, keeping the spine long and chest lifted. Avoid rounding the back.
4. Lift the Feet Off the Floor: Slowly lift your feet off the ground, bringing the shins parallel to the floor so the legs form a tabletop position.
5. Extend the Arms Forward: Stretch your arms forward, parallel to the ground, palms facing each other. Keep your shoulders relaxed.
6. Straighten the Legs (Optional for Full Pose): If you are comfortable, gradually straighten your legs, forming a "V" shape with your body. The torso and legs should be at about a 45-degree angle.
7. Hold the Pose: Maintain balance on your sitting bones, engage your core muscles, and keep breathing deeply and steadily.
Hold the pose for 15–30 seconds (or longer with practice).
8. Release the Pose: Slowly lower the legs and torso back to the floor. Rest in Savasana or seated posture.
General Benefits
- Strengthens Core Muscles – Navasana is a powerful posture for toning and strengthening the abdominal muscles, including the rectus abdominis and obliques.
- Improves Balance and Stability – Helps develop neuromuscular coordination and body awareness by requiring control and balance on the sitting bones.
- Enhances Digestion and Metabolism – The abdominal compression stimulates digestive organs, aiding in digestion and helping improve gut health.
- Strengthens Hip Flexors and Spine – Activates and builds strength in the hip flexors, lower back, and spinal extensors, promoting better posture and spinal health.
- Improves Focus and Willpower – Holding this challenging pose builds mental endurance, concentration, and inner stability.
- Tones the Legs and Arms – With extended arms and raised legs, the posture also works on leg muscles, quadriceps, and shoulders.
- Stimulates Manipura Chakra (Solar Plexus) – Associated with inner strength, confidence, and transformation, this pose activates the center of personal power.
Cautions-Limitations-Contraindications
Cautions & Limitations:
- Lower Back Issues: Those with herniated discs, chronic lower back pain, or spinal injuries should avoid or modify this pose under expert guidance.
- Abdominal Surgeries or Ulcers: Individuals recovering from abdominal surgeries, ulcers, or hernia should refrain from practicing Navasana.
- Heart Conditions or Hypertension: Due to the intense core engagement, this posture may increase intra-abdominal pressure and should be approached cautiously or avoided.
- Neck or Shoulder Problems: Poor alignment may strain the neck or shoulders—support with props or modifications is advised.
- Pregnancy: Not suitable during pregnancy due to pressure on the abdomen and core.
- 6. Lack of Core Strength: Beginners with weak abdominal muscles should build strength gradually and may need to keep knees bent or feet on the floor.
Complimentary Practice
Complementary Practices of Navasana:
- Setu Bandhasana (Bridge Pose): Balances the core contraction with back extension and opens the chest.
- Dhanurasana (Bow Pose): Strengthens the back and counteracts the strong forward fold of Navasana.
- Bhujangasana (Cobra Pose): A gentle backbend that improves spinal flexibility and counter-stretches the core.
- Uttanpadasana (Raised Leg Pose): Prepares and strengthens the abdominal muscles, making it a great preparatory or follow-up pose.
- Adho Mukha Svanasana (Downward-Facing Dog): Stretches the hamstrings and spine, relieving tension after core engagement.
- Balasana (Child’s Pose): Offers gentle relaxation and spinal release post Navasana.
- Ardha Navasana (Half Boat Pose): A modification or preparatory practice that develops endurance for the full pose.
Similar Practices
1. Ardha Navasana, 2.Ubhaya Padangusthasana, 3.Paripurna Navasana, 4.Tolasana, 5.Utkatasana, 6.Chaturanga Dandasana
Practice Keynotes
1. Core is the Center of Power – The abdomen is the main area of engagement. Activating the core muscles ensures stability, balance, and proper posture throughout the pose.
2. Balance on Sitting Bones (Ischial Tuberosities) – The body should balance on the sitting bones, not the tailbone or lower back. This helps maintain spinal health and posture alignment.
3. Spine Stays Long and Lifted – Avoid collapsing the chest or rounding the back. A straight spine with an open chest allows energy to flow freely and reduces lower back strain.
4. Leg and Arm Extension Creates Full Engagement – In the full pose, extended legs and arms generate muscular tension across the whole body, promoting core, hip, and shoulder strength.
5. Progression Over Perfection – It’s okay to start with bent knees or support behind the thighs. Gradually building strength leads to better form and prevents injury.
6. Mind-Body Focus Enhancer – Holding Navasana requires concentration and breath control, enhancing mental clarity, endurance, and inner discipline.
7. Activates Manipura Chakra (Solar Plexus) – This pose stimulates the energy center related to willpower, confidence, and transformation, making it a powerful tool in yogic energy work.
