Navasana (Boat Pose)

Navasana (Boat Pose)


How to Perform 

From Paschimottanasana (Seated Forward Fold with Extended legs)
  • Place hands, face down, on either side of your hips.
  • Tone belly by drawing naval in towards your spine, away from your shirt (were you to be wearing one, of course).
  • Keeping the thighs hugged together, draw knees into the chest by engaging core.
  • Move the muscles that move the bones.
  • Lengthen from tailbone to the top of the head, drawing shoulders drawn down the back to the elongate neck.
  • Grasp thighs below the knee crease, keeping elbows drawn in towards the side body.
  • VARIATION ONE—ArdhaNavasana: Shins parallel to the ground, toes pointed, head neither lifted nor lowered (neutral neck)
  • Expand chest without lifting ribs. Play with floating arms in line with knees, elbows, and fingers extended.
  • VARIATION TWO—Full Navasana: Extend lower legs in line with thighs, maintaining toe point.
  • Arms can stay floating, or grasp shins/calves/feet/big toes/cold drink/slice of pizza.
  • Calmly remark without care of who hears “I am on a boat.”

Benefits

  • Builds core strength and stability (everyone likes that)
  • Said to aid in digestion (raise that digestive fire)
  • Improves balance (especially when perched on your tailbone)
  • Party Trick! (great posture to show off your yoga skills)
  • Helps to strengthen lower back over time
  • Sharpens patience—try to practice with a calm face for an added bonus

Contraindications/Cautions

  • High blood pressure. Always be mindful of keeping the arms raised in line or above the heart for extended periods of time.
  • Lower Back Pain. Make sure to adjust your legs to relieve pain or pressure until your body is ready to move farther
  • Stomach Issues. If you’re experiencing severe borborygmus or tenesmus, one would see the obvious value to avoiding this or other core-engaging postures.

Modifications

ArdhaNavasana is more accessible for those needing to build the strength and flexibility necessary to fully extend. If you experience chronic back pain, have tight hamstrings and/or hips, this is the variation for you.

Work on lowering fully down from and up towards ArdhaNavasana (Half-Boat pose) by keeping your lower back fully supported with a strong core. To some, this looks like a yoga sit-up. To others, it looks like a fish flopping around on dry land in slow motion. Do your best, intrepid yogi.

Beginners Tip

Don’t speed past the first variation in hopes of looking cooler than you actually are. Get comfortable keeping your legs and core engaged. Try different arm and leg variations as confidence increases. To avoid rounding in the lower back, make sure you stay lifted in the torso without shooting your ribs out or collapsing in the neck.

Comments

Post a Comment

Popular posts from this blog

Bitilasana Marjaryasana (Cat Cow) Pose Yoga

Image
How To Do Cat Stretch (Marjariasana) Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet form the legs of the table. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart. Look straight ahead. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here? Hold the Cat pose and take long, deep breaths. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks. Hold this pose for a few seconds before you return to the initial table-like stage. Continue five or six rounds before you come out of this yoga posture. Tips Practicing Cat-Cow can warm the body and prepare it for many activities. Keep the following information in mind when practi
Read more

Ujjayi Pranayama

Image
Ujjayi Pranayama Starting position: Do preliminary conditioning in Sukhasana or any other meditative posture.  Sit on a firm chair with an erect backrest, if unable to sit on the floor. Keep the body above the waist straight and the spine erect. Eyes can be kept closed. How to do Ujjayi Pranayama? The Sequence of steps: Close the mouth and constrict the throat (the glottis — a part of larynx). Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration. Allow the air to pass through the constricted throat, creating a “friction sound”. Continue inhaling till a sense of fullness is felt in the chest. Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration). Ensure: While sitting spine, head and neck is maintained erect. Facial muscles are relaxed and nose is not constricted. Inhalation is slow and rhythmic – long, unbroken and without jerks. Now exhale as naturally as possible – g
Read more

Sarvangasana (Shoulder Stand Yoga Pose)

Image
How to do Sarvangasana The various simple steps of performing Sarvangasana are being given below. By following these techniques, even the learner can easily practice this asana. Lie down in the supine position or lying on your stomach. Raise your legs slowly upward and bring it to a 90° angle. Bring the legs towards the head by raising the buttocks up. Raise the legs; abdomen and chest try to form a straight line. Place the palms on your back for support. Place the chin against the chest. Maintain the position as long as comfortable. Try to maintain the pose up to 30 seconds or more. Slowly return back to the original position. While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position. Perform it twice or thrice. After performing Sarvangasanam one should practice Matsyasana immediately to ease backache. Benefits of Sarvangasana Some of the most important benefits of Sarvangasana are given
Read more