Exploring Navasana: A Step by Step Guide
The Essence of Navasana
Navasana derives its name from the Sanskrit words "nava," meaning boat, and "asana," meaning posture. This pose mimics the shape of a boat, with the body balanced on the sit bones, legs lifted, and the spine forming a "V" shape. This seemingly simple pose demands engagement and activation of various muscle groups, requiring a blend of core strength, balance, and stability.
Navasana is the thirteenth seated posture in the Ashtanga Yoga Primary series. This posture tends to be a challenging posture, regardless of how strong or flexible you are. Even if the first Navasana seems rather easy for you, with legs fully extended and back straight, by the fifth one, many practitioners find it challenging to maintain a straight back and breathe freely. If you find the full expression of Navasana challenging, be sure to check out our recommendations for modifying this posture.
Yoga has long been celebrated for its multifaceted benefits for the mind, body, and spirit. Ashtanga Yoga, a dynamic and rigorous form of yoga, is known for its structured sequences that gradually build strength, flexibility, and mindfulness. In the primary series of Ashtanga Yoga, a multitude of poses challenge practitioners to connect with their bodies and minds in unique ways. One such pose is Navasana, commonly known as the Boat Pose. Let's delve into the nuances of Navasana and understand its significance within the Ashtanga Yoga practice.
Benefits of Navasana
Physical Benefits:
Core Strengthening: Navasana is a powerhouse for building core strength. It engages the entire abdominal region, including the rectus abdominis, transverse abdominis, and obliques. A strong core supports better posture, spine health, and overall stability.
Hip Flexor Flexibility: As you lift your legs in Navasana, the hip flexors are stretched and engaged. Regular practice can lead to increased flexibility in the hip joints, promoting better mobility and reduced tension in the lower back.
Improved Digestion: The compression of the abdominal area in Navasana massages and stimulates the digestive organs. This can aid in digestion, alleviate constipation, and promote better gut health.
Spinal Health: The pose encourages a straight spine, which helps in maintaining a healthy posture and reducing the risk of spinal issues. The engagement of core muscles also contributes to spinal stability.
Stronger Back Muscles: While the pose predominantly focuses on the front body, the muscles of the lower back are also engaged to support the lift of the legs. This balanced engagement promotes overall spinal strength.
Mental and Emotional Benefits:
Enhanced Concentration: Balancing in Navasana requires focused attention and mindfulness. Practicing this pose helps sharpen your concentration skills and teaches you to remain present in the moment.
Stress Relief: The deep breathing combined with the physical effort in Navasana triggers the release of endorphins—natural stress relievers. This can help alleviate tension and promote a sense of calm.
Confidence Boost: As you gradually improve your strength and balance in Navasana, you'll experience a boost in self-confidence. Achieving even small milestones in the pose can empower you both on and off the mat.
Mind-Body Connection: Navasana demands synchronization between breath, movement, and mental focus. This strengthens the mind-body connection, allowing you to become more attuned to your body's signals and needs.
Energetic Benefits:
Manipura Chakra Activation: In yoga philosophy, Navasana stimulates the Manipura chakra, which is associated with personal power, confidence, and transformation. Activating this chakra can foster a sense of empowerment and self-assuredness.
Prana Flow: The posture encourages the flow of prana (life force energy) along the spine. This revitalizing energy flow can leave you feeling invigorated and balanced.
Tap here to watch a step-by-step tutorial video on Navasana.
Contraindications
Pregnancy: Navasana involves significant engagement of the abdominal muscles, which can put pressure on the abdominal area and the pelvic floor. The full expression of this posture is NOT recommended if you are pregnant. Some women will find they can easily still do this asana while pregnant, but it puts too much pressure on your abdominal wall and therefore is better done in a modification form during pregnancy, or avoided altogether.
Diastasis Recti: This condition occurs when the abdominal muscles separate, often due to pregnancy or rapid weight changes. Navasana can exacerbate this condition and should be avoided until the separation has healed and abdominal strength is restored.
Recent Abdominal Surgery: If you've undergone abdominal surgery, such as hernia repair or any surgery involving the core muscles, consult with your healthcare provider or a qualified yoga instructor before attempting Navasana.
Back Injuries: Individuals with chronic or acute back issues, such as herniated discs, should approach Navasana with caution. The pose involves a balancing action that could strain the lower back if not executed correctly. Consider modifying or avoiding the pose if you have any discomfort or pain.
Neck Issues: If you have neck injuries, cervical spine problems, or experience neck pain, be cautious in Navasana. Avoid rounding the upper back excessively, as this can strain the neck and exacerbate any existing issues.
High Blood Pressure: Navasana requires a strong engagement of the core muscles and can cause a rise in blood pressure. If you have uncontrolled high blood pressure or any heart-related issues, consult your healthcare provider before attempting this pose.
Wrist or Shoulder Injuries: Placing the hands on the floor behind the hips in Navasana can put pressure on the wrists and shoulders. If you have wrist or shoulder injuries or discomfort, consider modifications, or avoid the pose altogether.
Recent Surgeries or Injuries: If you've had recent surgeries or injuries that affect your ability to balance or engage the core muscles, Navasana may not be suitable until you've fully recovered and regained strength.
Lack of Core Strength: If you're new to yoga or have a weak core, attempting Navasana prematurely can strain the muscles and potentially lead to injury. Work on building core strength through gentler poses before progressing to more advanced poses like Navasana.
Always prioritize your safety and well-being when practicing yoga. If you're uncertain about whether Navasana is appropriate for you, consult a qualified yoga instructor or healthcare professional. They can offer guidance and modifications tailored to your individual needs and limitations. Remember that yoga is about honoring and respecting your body's signals, and there's no shame in opting for alternatives that better suit your unique circumstances.
Step-by-Step Instructions for the Full Expression of Navasana with Sanskrit Vinyasa Count
(Instructions for Sapta, Asthau, Nava, etc.—see original for all 11 vinyasas repeated 5x and final transitions.)
Navasana Modifications
Variation One (1): (Bent knees, straight spine, hip lifts after each pose, 5 rounds)
Variation Two (2): (Alternating one-leg extended, lifting hips and feet after each round, gradually working to full pose)
Common Mistakes
Do NOT compromise your body position in Boat pose to get your legs straight. It is WAY more important for your back to be straight in Navasana than for your legs to be straight. Whenever you find your back starting to round as you get fatigued, take a modification of the posture that will help you safely keep your chest lifted and back flat.
It is most important to focus on keeping your back straight. Keeping one leg on the floor or bending both knees are extremely useful modifications. Both allow the spine and pelvis to stay open and long, while you work to strengthen your hips and core.
Precautions and Considerations
Modify as Needed
Avoid Straining
Listen to Your Body
Navasana, the Boat Pose, is a cornerstone of the Ashtanga Yoga primary series. Through its physical challenges and mental subtleties, Navasana embodies the essence of yoga—union of body, mind, and spirit. As you practice Navasana and explore its depths, remember that yoga is a journey, not a destination. Each attempt, each moment of presence, contributes to your growth on and off the mat.
Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.
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We hope you find this video series helpful to you in creating or maintaining your yoga practice!
