Navasana, also known as boat pose in yoga, is popular among people of all ages and walks of life. It has many benefits that help improve both mental and physical performance, making it a favorite choice for many. This article deals with one of the immensely advantageous asanas for the human body – The Navasana.
Navasana, also known as Boat Pose, is a key yoga move that helps build a strong core, improves your balance, and boosts stability. This pose is good for your tummy, hips, lower back, and legs. It helps you get stronger and improves your balance!
The name ‘Navasana’ is derived from the Sanskrit word ‘Nava’, meaning ‘boat’. The moniker for it is “The Boat Pose”, because the posture makes the practitioner resemble a boat.
Steps to perform Navasana Boat Pose:
Practicing Boat Pose regularly strengthens your core, tones your thighs, and helps align your spine. It also gives a boost to your kidneys and digestive organs, aiding detoxification and digestion. Plus, Navasana can sharpen your focus and concentration, benefiting both your body and mind.
Navasana, start by sitting on the floor with your legs straight out in front of you. Bend your knees and lift your feet off the ground so your shins are level with the floor.
Tighten your core and stretch your legs out to create a “V” shape with your body. Reach your arms forward, keeping them parallel to the ground, and sit up tall. Hold this pose for a few breaths while focusing on staying balanced.
- Begin seated on the floor with your legs extended out forward
- Place your hands on either side of your torso by your hips, with your fingers pointing forward
- With an elongated spine, engage your core by activating your lower abdominals while focusing on your breath
- Lengthen your body from your hip bones right to the top of your head
- Begin to tilt your body back onto your sitting bones, avoiding your tailbone. Keep your spine straight and gently tighten your lower tummy.
- On an exhale bend both your knees and lift your feet and shins parallel to the mat
- Keep your upper body steady and begin to lift your legs. Raise your toes until they are at eye level or higher.
- Stretch your arms out to the sides, keeping them level with the ground, or pose them in a way that feels right for you.
Health Benefits of Navasana – Boat Pose Benefits
Navasana offers a bunch of great benefits! It helps to make your body stronger and cleaner while also sparking your inner energy. This pose opens your chest and strengthens your lungs, making it easier to take deep breaths. Additionally, it extremely supports your entire endocrine system, particularly the adrenal glands, pancreas, thyroid, testes, and ovaries.
1-strengthens your core abdominal muscles-
boat yoga Pose, or navasana position, is a fantastic yoga position that really helps build your core strength, targeting your abdominal and side muscles.
It also gets your hip flexors, lower back, and spine involved, helping you improve your balance and posture. By practicing Boat Pose regularly, you can boost your core strength and build overall body power.
2-strengthens your hip flexors, iliopsoas, and quadriceps-
Boat Pose, or Navasana, is great for your hip flexors, like the iliopsoas and quadriceps. Boat Pose, or Navasana, is a fantastic yoga position that does wonders for your core. Boat pose staving helps to build strength in your abs and side muscles!
strengthens the adductor muscles of the inner thighs
3-strengthens your spinal muscles
It strengthens your spinal muscles, specifically erector spinae, quadratus lumborum, lower trapezius, transversospinalis (the small network of muscles that connect each individual vertebra)
4-Helps to prevent back problems
The Boat Pose, also known as Navasana, is great for keeping your back healthy. It works your core muscles, which include your tummy, hips, and lower back.
When your core is strong, it helps support your spine better, leading to good posture and less strain on your lower back. Practicing this pose regularly can help stop back pain and keep your spine in good shape. Want to learn how to do this pose safely? I can guide you step by step!
5-Aligns the spinal column and tones and strengthens the buttocks, thighs and legs-
This pose helps you stand tall and steady by using your core muscles and keeping your balance. When you do it often, it boosts your muscle strength and flexibility, leading to a healthier spine and stronger legs.
6-Cleanses your kidneys and facilitates
Boat Pose, known as navasana pose, is great for your belly and kidneys. It helps these organs do their job of cleaning your body. This pose also boosts blood flow to your abdomen, which can help with detoxing and making your organs work better. Practicing Boat Pose regularly can really enhance your energy and overall health!
7-straighten your legs-
In Paripurna Navasana, or Full Boat Pose, you lift your legs while sitting on your bones. This position helps work your core, hip flexors, thighs, and lower back, making you stronger and more stable. If straightening your legs feels tough, don’t worry! You can bend your knees until you get more flexible and strong.
8-It greatly improves concentration and enervates numbness in your mind
9-It produces prana flow throughout your body
10-It builds willpower, determination, and self-control
11-It seals your energy field and prevents prana from leaking out
paripurna navasana or full boat pose yoga-
Paripurna Navasana, also known as Full Boat Pose, is a fantastic yoga position. It exhausted helps strengthen your core, hip flexors, and legs. It also helps you improve your balance and focus.
