Navasana (Therapy)

The Sanskrit name is derived from Nava (नाव) meaning boat and asana (आसन) meaning posture or seat.

• Begin by sitting on the yoga mat with legs extended in front of you (Dandasana).

• Sit evenly on both sitting bones, grounding them firmly into the floor.

• Keep your spine tall and your shoulders relaxed.

• Place the bench behind with the blanket on top of it ensuring that your lower back is supported.

• Place the halasana bench and blanket on top of it in front of you.

• Bend your knees and place it on the blanket covering halasana bench.

• Rest your hands on the thighs.

• Lean back slightly to balance your sitting bones while keeping your spine straight.

• Keep your knees bent at a comfortable angle, forming a “V” shape with your torso.

• Balance on your sitting bones and lift your chest, finding stability and strength in your core.

• Hold the pose for few seconds.

• Keep your gaze forward and your neck relaxed.

• Gently release the pose by lowering your feet to the mat, keeping your spine straight

• Engage your abdominal muscles by drawing your navel toward your spine.

• Rounding the back

• Bending the knees too much

• Collapsing inward through the chest

• Avoid in case of abdominal or lower back surgery or injuries

• Avoid during pregnancy

• Avoid in case of herniated disc and high blood pressure

• Avoid in case of shoulder injury