Navasana (Boat Pose)

Navasana, is also referred to as Boat pose in English, as this pose or yoga asana resembles a boat. The word Navasana is a combination of two Sanskrit words ‘nava’ meaning ‘boat’, and ‘asana’ which means posture or pose. This pose or asana requires the practitioner to hold his/her body up in such a way that it resembles the letter V – thus helping to develop the core muscles. When the practitioner holds the body in V position while performing Navasana – the body looks like the shape of the boat with both the arms and legs resembling the sails and oars. It is an complex and intermediate yoga asana with many variations. Regular practice of Navasana helps to improve the balance and improves the posture. Navasana is one of the best techniques to work on abdominal strength, improve core strength and boost your performance in other yoga postures and other physical activities.

Navasana Benefits

Practicing Navasana regularly and consistently will provide you with the following benefits:

  1. Strengthen the muscles: Practice of Navasana requires the practitioner to utilize their abdominal muscles to create a V shape with their body. The V shaped posture increases the strength of the core muscles and also results in toning of the leg muscles.
  2. Reduces pain: As per studies, yoga asanas including Navasana is known to reduce the pain associated with hernia.
  3. Improves digestion: Regular practice of Navasana helps to improve digestion by stimulating the digestive system and digestive fire. This in turn prevents and cures digestive issues like flatulence, acidity, bloating, etc.
  4. Helps to open your Chakras: Navasana or Boat pose is said to open the Manipura or Naval chakra of the body which is linked to the power of transformation. The opening of this chakra helps to boost self-esteem and confidence. This asana is also known to open the Svadhisthana or sacral chakra which is related to creativity and productivity.

Navasana Variations

There are many variations of the original and traditional Navasana or boat yoga asana. They are as follows:

  • Ardha Navasana: In this variation of Navasana, the practitioner performs a half boat pose by bending their knees.
  • Paripurna Navasana: This variation of Navasna requires the practitioner to perform the full boat pose or Navasna and keep both the arms extended in such a way that they lie parallel to the floor.
  • Eka Pada Navasna: The practitioner performs this variation of Navasana by bending one leg and extending the other in such a way that it lies ahead of their body.

Navasana Steps

The steps below will help you understand how to perform Navasana. But if you are a beginner, it is recommended that you take guidance from a trained yoga teacher.

  • Start by sitting down on an yoga mat with the knees bent and feet together flat on the floor.
  • Place both your hands behind the thighs and lift the feet off the floor. Bend the knees, until the shins are parallel to the floor. At this pose the body resembles the half boat.
  • The torso will now naturally fall backward, and at this point you should not let your spine become curved.
  • Now straighten the legs so that they are at an 45 degree angle. Make sure that the position of the upper body is not disturbed. At this step, the aim is to keep the torso upright in a way that V shape is formed with the legs.
  • Roll the shoulder backward and straighten the arms so that they are parallel to the floor with the palms facing upward.
  • Focus on lifting the chest as it will help to maintain balance.
  • Try maintaining this position for minimum of five to six breaths or as much as you can.
  • Get back to the initial position by releasing the legs slowly and then sit up. Relax.

Risks of Exercise

It is important for practitioners to follow some common precaustions to avoid any injuries or complications.

  • Do not attempt to try Navasana if you are experiencing severe headache or migraine and suffer from low blood pressure and asthama.
  • Avoid performing Navasana if you have recently suffered or have been treated for any spinal injuries or chronic ailments.
  • Pregnant should avoid performing this pose or asana.
  • Menstruating women should not perform Navasana for the first two days of their menstrual cycle.
  • Avoid practicing this asana if you have lower back issues, slip disc, etc. or an injury in the knees, ankles, neck, or hips.
  • Since Navasana is a complex form of yoga, always do a warm up before you start performing Navasana, to prevent fatigue or any injuries.
  • Do not push yourself too much. Listen to your body, and if at any point you feel pain or an pull, stop immediately and relax.
  • Start slow with less number of repetitions and gradually increase the number of repetitions.
  • It is best to perform Navasana early in the morning on an empty stomach, when your bowel are empty and your mindset is fresh.

Conclusion

Navasana or boat pose is a complex challenging pose which will challenge your core muscles and thus make it strong. People who are starting with their yoga journey should avoid this pose and begin with simple yoga asanas that open the chest and stretches the shoulders and the upper body. Once these simple poses are mastered, you can then start practicing intermediate yoga poses like Navasana which are intense and focus on building the core muscle strength. Though Navasana offers a wide range of health benefits when practiced regularly, it is always important to start under the guidance of a certified and trained yoga trainer. Practice yoga regularly and reap maximum benefits out of it.

Happy yoga!