Boat Pose

Sanskrit

Navasana

Nav = boat
Asana = pose

Directions

1) Sit with legs straight in front. Press hands on the floor behind your hips, fingers pointing toward the feet. As you exhale, bend your knees then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lift your pubis toward your navel and slowly lift legs. Straighten knees, raising the tips of toes slightly above the level of your eyes.

2) Stretch arms alongside the legs & reach strongly out through the fingers. Alternatively, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

3) Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

4) Stay in the pose for as long as you can (up to a minute). Release the legs with an exhalation & sit upright on an inhalation.

Benefits

  • Strengthens abdomen
  • Strengthens hip flexors
  • Strengthens spine
  • Stimulates kidneys
  • Stimulates thyroid
  • Stimulates prostate glands
  • Stimulates intestines
  • Improves digestion

Precautions

  • Asthma
  • Headache
  • Heart Problems
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Neck injury

Modification

  • Bend knees and loop a yoga belt or strap around soles of feet.  Grip firmly. Lean torso back, lift, straighten legs, adjust strap so it’s taut. Push feet firmly against strap.

Variations 

  • Half Boat pose (Ardha Navasana)
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