Boat Pose (Navasana)

Interesting Fact: Boat Pose, or Navasana, derives its name from the Sanskrit word “nava,” meaning boat. This pose mimics the shape of a boat and is known for its ability to build core strength and stability, making it a staple in many yoga practices.

Benefits of Boat Pose

Physical Benefits:

  • Core Strength: Strengthens the abdominal muscles, hip flexors, and spine.

  • Balance and Coordination: Improves balance and coordination.

  • Posture Improvement: Enhances overall posture by strengthening the back muscles.

  • Digestive Health: Stimulates the digestive organs, aiding in digestion

  • Leg Strength: Tones the muscles of the thighs and legs.

Energetic Benefits:

  • Chakra Activation: Activates the Manipura (Solar Plexus) Chakra, promoting confidence and personal power.

Energy Boost: Increases energy levels and vitality.

Contraindications

  • Avoid if you have:
    • Recent or chronic injuries to the lower back, neck, shoulders, or legs.
    • Heart conditions or high blood pressure.
    • Severe headaches, migraines, or insomnia.
    • Pregnancy or menstruation.

Practice Guide

Step-by-Step Instructions

  1. Starting Position:
    • Sit on the floor with your legs extended in front of you.
    • Place your hands on the floor beside your hips, fingers pointing forward.
  2. Entering the Pose:
    • Inhale and lift your legs off the floor, keeping them straight or slightly bent at the knees.Lean back slightly, balancing on your sit bones.
    • Extend your arms forward, parallel to the floor, with palms facing each other.
  3. Dristi (Gaze):
    • Gaze softly at your toes or a point in front of you to maintain balance.
  4. Bandhas (Energy Locks):
    • Engage Mula Bandha (Root Lock) to stabilize the pose.
    • Uddiyana Bandha (Abdominal Lock) can be engaged to support the core.
  5. Mudras (Hand Gestures):
    • Use Jnana Mudra (thumb and index finger touching) with the hands to enhance focus and energy flow.
  6. Holding the Pose:
    • Keep your spine straight and chest lifted.
    • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
  7. Exiting the Pose:
    • Exhale and slowly lower your legs and arms to the floor.
    • Return to a seated position with your legs extended.
  8. Counter Pose:
    • Perform Paschimottanasana (Seated Forward Bend) to stretch the spine and relax the abdominal muscles.

Pro Tips

  • Use Props: If you have difficulty balancing, use a yoga strap around your feet or place your hands on the floor for support.
  • Alignment: Keep your spine long and avoid rounding your back.
  • Breath Awareness: Use your breath to maintain stability and focus in the pose.
  • Mindful Movement: Focus on engaging your core muscles and maintaining balance.

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