Boat Pose – Navasana
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Benefits
Strengthens back, core, hip flexors and legs
Improves digestion
Helps relieving stress
Boat pose can be use in abdominal exercises e.g. from the pose lower torso and legs a few inches of the ground and back up again, repeat a few times.
Contraindications
Neck injuries
Pregnancy
Diarrhea
Headache
Asthma
Heart problems
Insomnia
Tips and Pointers
Keep your back straight
Keep chest forward and open
Modifications
Advanced – Legs: straighten legs
Easier – Arms: keep them on the ground near sit-bones or hold on to back of thighs
Other Similar Poses
The Mechanics of the Pose
- Start in seated position and straight legs
- Place hands slightly behind your sit-bones on the floor, fingers facing forward towards feet
- Lean back slightly maintaining a straight back
- Keep chest lifted
- Lift legs up to about 45% off the floor – bent knees
- Lift your arms parallel to the floor and reach with fingers
- Hold for a few breath, practice lengthening to hold the pose up to a minute
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