Navasana - Boat Pose

Boat Pose — Navasana

“Nav” in Sanskrit means boat, and the natural “V” shape of this pose reminds us of a boat. Navasana builds core strength as well as relieving tension and lethargy. The core strength in the body can protect the lower back, but also refers us to our inner core. The inner core of the being takes us to the true journey of yoga, the exploration of our inner nature. So jump into the boat pose, and discover something about what yoga can truly reveal.

POSE TYPE
Seated pose

POSE CATEGORY
Forward Bending
Strengthening
Core

ORIGIN
Tirumalai Krishnamacharya
Dhirendra Brahmachari

SANSKRIT
Navasana
परिपूर्णनावासन

PRONUNCIATION
nah-VAHS-anna

TRANSLATION
Boat (Nav)
Pose (Asana)

Performance

STARTING
Sit with the spine straight. The legs are together stretched out in front, the palms are on the floor by the hips, fingers pointing to the feet.

ENTERING
Exhale, slightly lean the torso back. Simultaneously lift the legs.
Keep the legs close together and straight, at an angle of 60o to 65o to the floor with toes pointing forwards. The feet are higher than the head.
Balance is maintained only on the buttocks.
The arms are stretched forward parallel to the floor with the palms facing each other.

RELEASING
Exhale, lower the hands, and rest the legs on the floor. Relax by laying back on the ground.

VARIATION
Ardha Navasana: Lie in a supine position on the ground. Lift the legs, head, the arms, and shoulders. Keep the lower end of the shoulder blades and lower back on the ground. Keep the legs close together and straight, at an angle of 30o to 45o to the floor. Feet are separate, palms face each other.
Navasana may be performed before the final relaxation/Shavasana, in order to attain a deeper state of relaxation.

Effects

PHYSIOLOGICAL
– Strengthens the abdomen, hip flexors, and spine.
– Stimulates the kidneys, thyroid and prostate glands, and intestines.

ENERGETIC
– Activates the Navel Chakra.

PSYCHOLOGICAL
– Restores freshness.
– Removes lethargy.
– Eliminates nervous tension and brings about deep relaxation.
– Helps relieve stress.

Contra-Indications

– Recent surgery or inflammation of the abdominal cavity.
– Abdominal Hernia.
– Asthma.
– Diarrhea.
– Headache.
– Heart Problems.
– Insomnia.
– Low blood pressure.
– Neck injury.
– Pregnancy: avoid practice after first trimester.

Chakra Correlation

Navel Chakra

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