Navasana(Boat pose) | How to do Navasana(Boat Pose) With It’s Benefits

Navasana(boat pose)

Navasana or boat pose is one of the best poses for tuning the entire part of the body. Nav – Boat & Asana – Pose. This asana is representing the shape of a boat which floats on the water. If you want to get rid of the belly or you don’t want belly practice this asana daily.


Navasana(Boat Pose) Steps:

Step 1:
Sit on the floor by spreading legs front.

Step 2:
Place the hand behind your hip and relax for few seconds.

Step 3:
Press your hands on the floor & raise your leg to 45 degrees.

Step 4:
Now give all your balance to your butt and raise the hand parallel to each other alongside the legs.

Step 5:
I hope now your legs will be coming down slowly. one thing you can do to stop this is stretch your toes full.

Step 6:
Stay in that position for (10-30). Try to increase 10 sec daily.

Beginner's Tip:

1. Take the support of a wall or chair

2. If you are finding pain while stretching your legs or if you cant spread legs full practice with legs bend slightly.

Navasana(Boat Pose) Benefits:

1. Navasana Strengthens the spine, hip flexors, and abdomen.

2. Best asana to reduce belly.

3. It activates the prostate glands, kidneys, intestines, and thyroid.

4. Stress relief asana very good to improve the process digestion. 

5. thigh muscles, arms & reproductive organs are strengthened by this asana.

Navasana(Boat Pose) Contraindications:

1. If you have Asthma, Diarrhea, Headache, Heart Problems, Insomnia, Low blood pressure, Menstruation, Pregnancy, Diabetes, Abdominal injuries/surgeries please avoid this asana.

2. Not recommended if you have hip, neck or backbone injuries

Boat pose(Navasana) Variations:

Ardha Navasana
Eka pada navasana

Preparatory Poses:

Adho Mukha Svanasana

Follow-up Poses:

Adho Mukha Svanasana
Baddha Konasana
Salamba Sirsasana

Author : Rashmi P

Image Credits – Background photo created by yanalya

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