Boat Pose (Navasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan

BOAT POSE


Sanskrit Name – Navasana

Sanskrit Name Meaning – Nava - Boat, Asana - Pose

Type of Asana – Seated Yoga Pose

Target Areas – Legs, lower back and core muscles


WHAT IS BOAT POSE (NAVASANA)?


Boat Pose (Navasana) is a balancing seated Yoga pose that strengthens your core and hip flexors. It also increases stability and focus in both your mind and body.


BENEFITS OF BOAT POSE (NAVASANA)

  1. Calms the mind, reduces stress and tension

  2. Increases mental focus and determination

  3. Improves posture and balance

  4. Strengthens your core and thighs

  5. Boosts energy and helps fight fatigue


HOW TO PRACTICE BOAT POSE (NAVASANA) IN 3 EASY STEPS

  1. Start in Staff Pose (Dandasana). Place your hands on the floor for stability, lean back and make sure your back is straight. Balance your weight on your sitting bones and tailbone.

  2. Exhale, bend your knees and lift your thighs at 45 degrees above the floor, keep your knees bent. If you can, straighten your legs and keep the tips of your toes slightly above your eye line. Keep your chest open, your back straight and your shoulders back. Extend both arms alongside your lifted legs.

  3. You can point your toes or flex your feet and breathe deeply. Try and stay in the pose for 10 – 20 seconds.


BOAT POSE (NAVASANA) VARIATIONS – BENT KNEE BOAT POSE


If this asana is proving difficult, bend your knees to lessen the pressure on your lower back. You can also hold your legs behind your knees or place your hands on the floor for extra support.


PREPARATORY POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Staff Pose – Dandasana


Standing Forward Bend Pose – Uttanasana


Chair Pose - Utkatasana


FOLLOW UP POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Bound Angle Pose / Butterfly Pose / Cobbler’s Pose – Baddha Konasana


Supported Shoulder Stand - Salamba Sarvangasana


Plough Pose - Halasana

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