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Difference between revisions of "Navasana"
| Line 4: | Line 4: | ||
==Technique== | ==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== | ==Technique in pictures/animation== | ||
| Line 16: | Line 16: | ||
==Effects== | ==Effects== | ||
| − | * | + | * Tones and strengthens your abdominal muscles |
| − | * | + | * Improves balance and digestion |
| − | * Stretches | + | * 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== | ==Related Asanas== | ||
* [[Adho Mukha Svanasana]] | * [[Adho Mukha Svanasana]] | ||
| + | * [[Uttanasana]] | ||
==Special requisites== | ==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== | ||
<references> | <references> | ||
| − | <ref name="Technique">[ | + | <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/ | + | <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/ | + | <ref name="Effects">[http://www.cnyhealingarts.com/2011/04/11/the-health-benefits-of-paripurna-navasana-full-boat-pose/ "Health benefits"]</ref> |
</references> | </references> | ||
==External Links== | ==External Links== | ||
| − | * [https://www. | + | * [https://www.yogajournal.com/poses/full-boat-pose Navasana on yogajournal.com] |
| − | * [https://www. | + | * [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]] | ||
Revision as of 12:53, 23 June 2018
Naukasana is an asana. Variations include Paripurna Navasana (Sanskrit: परिपूर्णनावासन; IAST: paripūrṇanāvāsana "Full Boat Pose"), Ardha Navāsana (Sanskrit: अर्धनावासन "Half Boat Pose"), and ekapadanavasana ("one legged boat pose").
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]
