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.
The Naukasana yoga pose, or Boat Pose, is an important yoga move. It helps build a strong core, improves 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!
Sanskrit nauka means boat (nauka boat) and asana means posture derives the name ‘Navasana’. 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.
naukasana yoga or Naukasana, 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.
Naukasana Steps
- Start by sitting on the ground with your legs stretched out in front of you
- Position your hands on each side of your body near your hips, ensuring your fingers are directed forward
- Maintain a straight spine, engage your core by tightening your lower abdominals, and concentrate on your breathing
- Extend your body from your hips to the crown 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.
Benefits of Naukasana – Navasana Benefits – 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.
It also greatly supports your whole endocrine system. This includes the thyroid, pancreas, adrenal glands, ovaries, and testes.
1-strengthens your core abdominal muscles-
The boat yoga pose, or navasana, is a great position. It helps build your core strength. This pose targets your abdominal and side muscles.
It also gets your hip flexors, lower back, and spine involved, helping you improve your balance and posture. Consistently performing Boat Pose can enhance your core muscles and increase your general physical strength.
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
Firmat musculi spinales tuos, praesertim erector spinae, quadratus lumborum, trapezius inferior, transversospinalis (parva retis musculorum quae singulas vertebras connectit)
4-Auxilium ad vitanda problemata dorsi
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 significantly 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- Naukasana gradually increasing the duration
Gradually increasing the duration of Naukasana (Boat Pose) helps build core strength, stamina, and stability without straining the body.
It significantly enhances focus and revitalizes mental lethargy
It facilitates the flow of prana across your entire body
It strengthens willpower, determination, and self-discipline
It fortifies your energy field, preventing the escape of prana
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.
Naukasana, or Boat Pose, is a yoga position designed to strengthen the core, resembling a boat on water. While it is effective for enhancing abdominal strength and aiding digestion, certain individuals should be cautious about practicing this pose. Here are the conditions under which Naukasana should be avoided or modified:
🔴 Naukasana Contraindications
– Pregnancy: women should avoid in Pregnancy, It is advisable to skip this pose during pregnancy due to the pressure it exerts on the abdomen.
– Post-abdominal Surgery: Those who have recently undergone surgery in the abdominal region should refrain from this pose until they are completely healed.
– Hernia: Practicing this pose may worsen hernia symptoms.
– Severe Lower Back Pain or Spinal Issues: This position can place additional strain on the spine, potentially increasing discomfort.
– Neck Problems: If you experience neck pain, it’s best to avoid this pose unless you are being guided by a professional.
– Heart Conditions: The pose might raise heart rates; it’s important to consult with a healthcare provider beforehand.
– High or Low Blood Pressure: The sudden breath retention or intense effort required may not be advisable for individuals with blood pressure issues.
– Menstruation: Some women might find the pressure on the abdomen uncomfortable during their menstrual cycle.
– Vertigo or Dizziness: This pose could exacerbate balance issues and abdominal strain.
✅ practice naukasana Safety Tips:
– Always perform a warm-up before attempting Naukasana.
– Begin gradually, focusing on core engagement with control.
– Maintain your breathing throughout the pose; avoid holding your breath.
If you’re just starting yoga or have any small health issues, it’s a good idea to talk to a trained yoga teacher or a doctor before you begin.
