Navasana (Boat pose)

Nava is Sanskrit for boat or ship. The shape of the body in navasana resembles a boat balanced in the water.
Description
Navasana is a seated jack-knife balancing position. The legs are together and straight with the toes at eye level. The spine is straight while the arms are extended parallel to the ground. When a student is strong in this pose, the student is balancing on the sits bones.
Verbal cues
1. From Dandasana (Staff pose), exhale and bend your knees to your chest. Bring your hands as close to your hips as possible. Hugging your arms to your sides. Bend your elbows and begin to recline the torso back with the spine straight. Feel the balance starting in the hip joint. Keep your spine long and lifted.
2. Engage your abdominal and thigh muscles and lift your feet off the floor. Balance here between your sits bones and your tailbone, making sure not to roll back on your pelvis.
3. If this position feels challenging, stay here and focus on your breath.
4. If you feel strong and comfortable, especially in the low back, then lift your hands off the floor and reach your arms out from your chest. Turn your palms so they are facing each other.
5. Be sure to keep your chest lifted and you’re back lengthened.
6. Continue to focus on your breath.
7. To go further in to the full navasana, place your hands behind and underneath your knees. Use your arms to hold on to the legs to assist or relive your low back and legs as you gradually straighten your legs bringing your toes to the eye level.
8. If and when you feel ready, releases your hands so your arms are parallel to the ground. You are in full navasana if you are breathing
9. To exit the position, exhale and slowly lower your feet back to the floor. To rest your thighs and abdominal muscles, lower your legs in to Buddha Kansan (Bound Angle) and rest before the next posture.
Benefits
• Strengthen the thighs, hips, abdominal muscles, and back; target the core musculature
• Massages the internal organs
• Builds balance and concentration
Caution
This posture should be avoided during pregnancy or injuries.
http://www.youtube.com/watch?v=nR5TTooempQ

Follow Us