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.

ASANA GUIDE

BOAT POSE — NAVASANA

SANSKRIT

Navasana
परिपूर्णनावासन

PRONUNCIATION

Navasana
परिपूर्णनावासन

TRANSLATION

Boat (Nav)
Pose (Asana)

POSE TYPE

Seated pose

POSE CATEGORY

Seated pose

ORIGIN

Tirumalai
Krishnamacharya
Dhirendra
Brahmachari

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.

FINAL

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.

RELEASING

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

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.

OTHER ASANAS

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