Boat Pose

Navasana

Boat Pose

What is Boat Pose?

Boat pose, or navasana, is a seated yoga asana that requires core strength to hold the body in a "V" shape. Navasana forms part of the primary series of Ashtanga yoga and is popular in a range of styles of yoga because of its physical and mental benefits.

Instructions

  • Sit with your legs straight ahead.
  • Lift through the sternum and lean back slightly while engaging your abdomen.
  • Draw your knees in toward your chest, balancing on your sit bones.
  • Then slowly lengthen your legs until you are resting on your sit bones and your body makes a "V" shape.
  • Lengthen your arms ahead of you until your arms are straight and parallel to the floor.

Cautions

  • Avoid during pregnancy

Benefits of Boat Pose

  • Strengthens the hip flexors, spine, and abdomen
  • Improves digestion
  • Stimulates the thyroid and kidneys


Boat Pose Details

Sanskrit Name
Navasana
Pronunciation
nah-VAHS-anna
Pose Level
Intermediate
Yoga Type
Ashtanga Yoga, Hatha Yoga, Power Yoga
Drishti
Padayoragre (Tip of the toes)
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