Navasana

Paripurna-Navasana Yoga-Asana Nina-Mel

Navasana (Sanskrit: नावासन; IAST: nāvāsana), or Boat Pose, is an asana in yoga. The name comes from the Sanskrit words nava meaning "boat" and asana meaning "posture" or "seat". In its full expression, Navasana requires the body to come into a V-shape, balancing entirely on the buttocks. In this pose, the practitioner's body resembles the shape of a boat, hence the name.

Etymology and Origins

The term Navasana is derived from two Sanskrit words: nava meaning "boat" and asana meaning "pose" or "posture". This asana is part of the traditional Hatha Yoga practices and has been mentioned in classical yoga texts. It is known for its ability to strengthen the core, improve digestion, and enhance balance and focus.

Description

In Navasana, the practitioner sits on the floor with knees bent and feet flat. The hands are placed beside the hips or behind the knees for beginners. The practitioner then leans back slightly and lifts the feet off the floor, bringing the shins parallel to the floor. Advanced practitioners may extend the legs fully, bringing the body into a V-shape. The arms are extended forward, parallel to the floor, to maintain balance. The gaze is forward, and the spine is kept straight to avoid strain.

Benefits

Navasana is known for its numerous benefits, including:

• Strengthening the abdominal muscles, hip flexors, and spine.
• Improving balance and digestion.
• Stimulating the kidneys, thyroid, and intestines.
• Enhancing focus and mental clarity.

Variations

Several variations of Navasana exist to accommodate different skill levels and objectives:

• Ardha Navasana (Half Boat Pose) - a less intense version where the feet remain closer to the ground.
• Paripurna Navasana (Full Boat Pose) - the full version with legs extended fully.
• Eka Pada Navasana (One-Legged Boat Pose) - a more challenging variation where one leg is extended straight out while the other remains bent.

Precautions

Practitioners with low back pain, neck problems, or high blood pressure should approach Navasana with caution or avoid it altogether. Pregnant women should also refrain from practicing this asana.

See Also

• Asana
• Hatha Yoga
• Yoga as exercise