BOAT POSE
Sanskrit Name – Navasana
Sanskrit Name Meaning – Nava - Boat, Asana - Pose
Type of Asana – Seated Yoga Pose
Target Areas – Legs, lower back and core muscles
WHAT IS BOAT POSE (NAVASANA)?
Boat Pose (Navasana) is a balancing seated Yoga pose that strengthens your core and hip flexors. It also increases stability and focus in both your mind and body.
BENEFITS OF BOAT POSE (NAVASANA)
Calms the mind, reduces stress and tension
Increases mental focus and determination
Improves posture and balance
Strengthens your core and thighs
Boosts energy and helps fight fatigue
HOW TO PRACTICE BOAT POSE (NAVASANA) IN 3 EASY STEPS
Start in Staff Pose (Dandasana). Place your hands on the floor for stability, lean back and make sure your back is straight. Balance your weight on your sitting bones and tailbone.
Exhale, bend your knees and lift your thighs at 45 degrees above the floor, keep your knees bent. If you can, straighten your legs and keep the tips of your toes slightly above your eye line. Keep your chest open, your back straight and your shoulders back. Extend both arms alongside your lifted legs.
You can point your toes or flex your feet and breathe deeply. Try and stay in the pose for 10 – 20 seconds.
BOAT POSE (NAVASANA) VARIATIONS – BENT KNEE BOAT POSE
If this asana is proving difficult, bend your knees to lessen the pressure on your lower back. You can also hold your legs behind your knees or place your hands on the floor for extra support.
PREPARATORY POSES
Downward Facing Dog Pose - Adho Mukha Svanasana
Staff Pose – Dandasana
Standing Forward Bend Pose – Uttanasana
Chair Pose - Utkatasana
FOLLOW UP POSES
Downward Facing Dog Pose - Adho Mukha Svanasana
Bound Angle Pose / Butterfly Pose / Cobbler’s Pose – Baddha Konasana
Supported Shoulder Stand - Salamba Sarvangasana
Plough Pose - Halasana
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