Boat Pose (Navasana)

Navasana (Boat Pose)

nava (boat) + asana (pose)

Sanskrit: नावासन

Difficulty Level- Intermediate

Pose type: Seated

Also Known As: Naukasana or Paripurna Navasana

Pronounced as NAH-VAHS-ANNA

Introduction Of Navasana

Navasana, also known as boat pose, is a yoga pose in which you imitate the shape of a boat. Actually, you’re forming a inverted triangular shape or ‘V’ shape that balances your body by supporting your back with your tailbone and your legs with your hands on your thighs. Navasana is a challenging but rewarding yoga pose that strengthens the core muscles and improves balance.

Navasana is a term derived from the Sanskrit language, consisting of two words. The first word, “nava” translates to “Boat” while the second word “Asana” means “position”.

How To Do Navasana For Beginner: Step-By-Step Video

1. Start by sitting in Staff Pose (Dandasana) on your mat with your legs out in front of you. Lengthening your spine and breathing more deeply.
2. As you inhale, lift your legs up with support of your hands and bend it slightly toward your chest.
3. Now, Slowly maintain your balance.
4. Lift your arms with the fingers pointing forward. Keep them parallel to the floor, in line with the lower legs.
5. Stay in the pose for 30 seconds. Keep breathing normally.
6. Exhale and return back to Staff Pose (Dandasana).

Benefits Of Navasana

1. Increases flexibility of the back lower body.
2. Abdominal muscles are toned and strengthened.
3. Improves the strength of your spine and hip flexors.
4. Helps in toning and reducing belly fat.
5. Paripurna Navasana helps in calming your nerves, reducing stress, and preventing anxiety.
6. Helps in improving your balance and coordination.

Variation Of Navasana

Navasana Variation : Low Boat Hold

Steps To Follow:

Come in Boat Pose and slightly lower your spine and legs. Your hands will be pointing to your toes and Keep them parallel to the floor.

Navasana Variation : Assisted Half Navasana

Steps To Follow:

Sit in Staff Pose (Dandasana) and slowly bend your knees and lift your legs up. The fingers of your hand will provide support in balancing and maintaining the pose for longer period.

Navasana Variation : One Leg Extended Navasana

Steps To Follow:

Sit in Staff Pose (Dandasana) and bend your one knee and bring it closer to your chest the another leg will be straight and in air. Repeat the step by changing your legs.

Navasana Pose Contraindications

1. Avoid this pose if you have recently suffered from any chronic ailments or spinal abnormalities.
2. Pregnant women should avoid practising boat pose.

Frequently Asked Questions (FAQS)