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Navasana (Therapy)

नवसाना / Boat Pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Strengthens the core muscles
  • Stimulates the thyroid gland
  • Strengthens hip flexors and spine
  • Relieves stress and anxiety
  • Improves focus and concentration
Ailments Tackled
  • Maintains the function of kidney
  • Strengthen the weak core muscles
  • Reduce stress and anxiety
  • Reduces Obesity
Steps to perform the Asana: Navasana (Therapy)
  • 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
Key Alignment Points
  • Engage your abdominal muscles by drawing your navel toward your spine.
Common Misalignments / (Mistakes)
  • Rounding the back
  • Bending the knees too much
  • Collapsing inward through the chest
Contraindication / Cautions
  • 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
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