Yoga Practice Name
Navasana
English Name
Boat Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Lie on your back with your feet together and your arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers, and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- As you exhale, come back to the ground slowly and relax.
- Return to the starting position and relax.
Practice Keynotes
- Don't do it casually with your lose hands, legs and head.
- Keep focus on your abdominal region.
Cautions and Limitations
- Go gently into the final position.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do it if you feel any muscle tension in your calves and thighs.
- Don't do it casually with your lose hands, legs and head.
Complimentary Practice
Purvottansana
General Benefits
- Strengthens the back and abdominal muscles.
- Improves the urinary system.
- Good for kidneys.
Body and Organ Affected
Neck, Shoulder, Arm, Chest, Forearm, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
