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Difference between revisions of "Navasana"
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[[File:Navasana.png|thumb|right|''Navasana'']] | [[File:Navasana.png|thumb|right|''Navasana'']] | ||
| − | + | The '''Full Boat Pose''' or '''Paripurna Navasana''' may look like a basic pose but the pose is known to be a lot more challenging than it actually seems. The Full Boat Pose requires a great deal of core strength along with a fair amount of flexibility and endurance of the body. | |
| − | == | + | ==Technique== |
| + | # Begin seated on the floor with your legs extended out forward | ||
| + | # Place your hands on either side of your torso by your hips, with your fingers pointing forward | ||
| + | # With an elongated spine, engage your core by activating your lower abdominals while focusing on your breath | ||
| + | # Lengthen your body from your hip bones right to the top of your head | ||
| + | # Start to lean back onto your sitting bones (not your tailbone), while keeping a straight neutral spine and lower abdomen slightly engaged, on an exhale bend both your knees and lift your feet and shins parallel to the mat | ||
| + | # Maintaining your upper body, start to extend your legs, raising the tips of your toes to eye level or above | ||
| + | # Reach the final position by extending your arms parallel to the floor or take them into whatever expression you feel is appropriate for you<ref name="Technique"/> | ||
| − | + | ==Technique in pictures/animation== | |
| − | |||
| + | ==Effects== | ||
| + | * Tones and strengthens your abdominal muscles | ||
| + | * Improves balance and digestion | ||
| + | * Stretches your hamstrings | ||
| + | * Strengthens your spine and hip flexors | ||
| + | * Stimulates the kidneys, thyroid and prostate glands, and intestines | ||
| + | * Aids in stress relief | ||
| + | * Improves confidence<ref name="Effects"/> | ||
| − | + | ==Related Asanas== | |
| + | * [[Adho Mukha Svanasana]] | ||
| + | * [[Uttanasana]] | ||
| − | == | + | ==Special requisites== |
| + | This asana must be avoided if you are suffering from the following problems: | ||
| − | + | * Asthma | |
| + | * Diarrhea | ||
| + | * Headaches | ||
| + | * Heart problems | ||
| + | * Insomnia | ||
| + | * Low blood pressure | ||
| + | * Menstruation | ||
| + | * Pregnancy | ||
| + | |||
| + | ==Initial practice notes== | ||
| + | As a beginner, to prepare for this pose, you could do this while sitting on your office chair: | ||
| + | |||
| + | * Sit on the edge of your chair, with your knees placed at a 90-degree angle. | ||
| + | * Hold the sides of your chair and lean forward.<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
| + | |||
| + | <references> | ||
| + | <ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-of-navasana-the-boat-pose/ "Methodology"]</ref> | ||
| + | |||
| + | <ref name="Initial practice notes">[http://www.stylecraze.com/articles/paripurna-navasana-full-boat-pose/#gref "Beginers tips"]</ref> | ||
| + | |||
| + | <ref name="Effects">[http://www.cnyhealingarts.com/2011/04/11/the-health-benefits-of-paripurna-navasana-full-boat-pose/ "Health benefits"]</ref> | ||
| + | |||
| + | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [https://www.yogajournal.com/poses/full-boat-pose Navasana on yogajournal.com] | ||
| + | * [https://www.artofliving.org/yoga/yoga-poses/boat-posture Navasana on artofliving.org] | ||
| + | * [https://www.rishikulyogshala.org/the-health-benefits-of-navasana-boat-pose/ Navasana on rishikulyogshala.org] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Latest revision as of 12:55, 23 June 2018
The Full Boat Pose or Paripurna Navasana may look like a basic pose but the pose is known to be a lot more challenging than it actually seems. The Full Boat Pose requires a great deal of core strength along with a fair amount of flexibility and endurance of the body.
Contents
Technique
- Begin seated on the floor with your legs extended out forward
- Place your hands on either side of your torso by your hips, with your fingers pointing forward
- With an elongated spine, engage your core by activating your lower abdominals while focusing on your breath
- Lengthen your body from your hip bones right to the top of your head
- Start to lean back onto your sitting bones (not your tailbone), while keeping a straight neutral spine and lower abdomen slightly engaged, on an exhale bend both your knees and lift your feet and shins parallel to the mat
- Maintaining your upper body, start to extend your legs, raising the tips of your toes to eye level or above
- Reach the final position by extending your arms parallel to the floor or take them into whatever expression you feel is appropriate for you[1]
Technique in pictures/animation
Effects
- Tones and strengthens your abdominal muscles
- Improves balance and digestion
- Stretches your hamstrings
- Strengthens your spine and hip flexors
- Stimulates the kidneys, thyroid and prostate glands, and intestines
- Aids in stress relief
- Improves confidence[2]
Related Asanas
Special requisites
This asana must be avoided if you are suffering from the following problems:
- Asthma
- Diarrhea
- Headaches
- Heart problems
- Insomnia
- Low blood pressure
- Menstruation
- Pregnancy
Initial practice notes
As a beginner, to prepare for this pose, you could do this while sitting on your office chair:
- Sit on the edge of your chair, with your knees placed at a 90-degree angle.
- Hold the sides of your chair and lean forward.[3]
