The Sanskrit name is derived from Nava (नाव) meaning boat and asana (आसन) meaning posture or seat.
Table of Contents [Expand All]
Introduction to the Asana
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
Related Asanas
Parivrtta Trikonasana
परिवर्त्त त्रिकोनासन / Revolved Triangle Pose
The name comes from the Sanskrit parivrtta meaning "revolve," trikona, meaning …
Navasana
नवसाना / Boat Pose
The Sanskrit name is derived from Nava (नाव) meaning boat and asana (आसन) meaning …
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