Table of Contents
Navasana is derived from the Sanskrit ‘nava‘ meaning boat and ‘asana‘ which means stance.Sit tall, bum on the ground, legs straight out. Lean back slightly, tummy tight like holding in a laugh. Lift legs up, toes pointing, making a “V” with your body. Think “strong spine, happy tummy, boat!” It activates the core muscle, thighs, and spine. This improves each’s physical and emotional well-being.
- Core Strengthening: Boat pose targets the abdominal muscle; it will help you to build a strong core. It also improves posture and normal stability.
- Improved Digestion: The compression on the abdomen during Boat Pose stimulates the digestive organs, aiding in better digestion and preventing discomfort.
- Enhanced Balance and Focus: Sitting on your special balance bones helps you become super steady, promoting a stronger sense of balance. It also sharpens focus and concentration.
- Toning of Leg Muscles: The leg lift involved in Navasana tones and strengthens the muscles of the thighs and hips.
- Stress Relief: The mindful concentration required in Boat Pose contributes to stress reduction. It promotes relaxation and mental clarity.
- Stimulation of Kidneys and Intestines: The position stimulates and massages both the kidneys and the gut. It helps with detoxification and enhances organ function.
- Improved Blood Circulation: The V-shape created by the body in Navasana improves blood circulation. This advantages the cardiovascular system.
- Increased Energy Levels: Regular exercise of Navasana can raise strength levels. It affords a revitalising impact on the whole body.
- Step-1. Initial Seated Position: Sit on the mat with your knees bent and feet flat on the floor. Keep your spine upright. Inhale deeply, expand your chest, and keep your breath relaxed.
Duration: Begin by holding this seated position for 15-30 seconds.
- Step-2. Lean Back Slightly: Lean back slightly. Ensure your back stays straight. Engage the core muscles. Exhale slowly as you do this.
Duration: lean back, hold 10-20 seconds finding a comfortable, straight-backed position.
- Step-3. Lift Your Feet: Lift both feet off the ground, bringing your shins parallel to the floor. Inhale as you lift your feet. Exhale to maintain stability in the lifted position.
Duration: Lift both feet off the ground and hold for 20-30 seconds.
- Step-4. Extend Your Arms: Extend your arms forward, parallel to the ground. Create a straight line from your fingertips to your toes. Inhale deeply, extending your fingertips forward. Exhale to focus on balance.
Duration: Extend your arms forward, maintaining the pose for 20-30 seconds.
- Step-5. Balance on Sit Bones: Keep your chest lifted and maintain a V-shape with your body. Maintain steady breaths. Inhale to keep the chest lifted and exhale to stabilise your core.
Duration: Aim to hold the balanced position for 20-40 seconds.
- Step-6. Release and Return: To finish up, gently bring your feet back down to the floor and come back to sitting on the mat. As you let go of the pose, breathe out slowly, finding your comfy seat again. Easy peasy!
Duration: Lower your feet and return to the initial seated position over 15-30 seconds.
Note: Adjust the duration based on your comfort level. Gradually increase it as you build strength and endurance. Focus on maintaining a smooth and controlled breath throughout each step. This enhances the overall experience and benefits of Boat Pose.
- Start Gradually: Start gradually. Begin with the Half Boat Pose. Then, progress to the full pose to build strength and confidence.
- Use Props: Use props. Place your hands on the floor behind you for added support. Do this until you gain the necessary strength and balance.
- Focus on Breath: Focus on your breath. Pay attention to your breath. Deep, controlled breathing can enhance your stability in the pose.
- Engage Core Muscles: Engage Core Muscles: Actively engage your core throughout the pose. This will protect your lower back and maximize the benefits.
- Modify as Needed: Feel free to modify the pose based on your comfort level. Gradually progress as your strength increases.
- Listen to Your Body: Listen to Your Body. If you feel strain or discomfort, ease out of the pose. Make adjustments to ensure safety and prevent injuries.
- Avoid During Pregnancy: Avoid Navasana during pregnancy. Pregnant individuals should avoid it, especially in the later stages. This prevents strain on the abdomen.
- Lower Back Issues: If you have lower back problems, approach Boat Pose with caution. Consider modifications or consult a yoga instructor.
- Recent Abdominal Surgery: Recent abdominal surgery? Avoid Navasana to prevent complications.
- Neck Strain: Be mindful of neck strain; keep the gaze forward and avoid excessive tilting of the head.
- Wrist Discomfort: If you experience wrist discomfort, modify the hand position. You can also practise wrist-strengthening exercises.
- High Blood Pressure: Be cautious. You may choose to avoid or modify the pose to keep your breath steady.
In Conclusion
Incorporating Boat Pose into your yoga routine not only strengthens the physical body. It also nurtures mental resilience. As you navigate the waters of Navasana, embrace the journey of self-discovery and well-being. It unfolds with each breath and balanced movement. May your yoga practice sail smoothly, fostering a harmonious connection between mind, body, and spirit.
