Navasana Yoga (Boat Pose) Steps, Benefits and Precautions

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Navasana Yoga (Boat Pose) Steps, Benefits and Precautions: In the present times, yoga has become the first choice of all to stay healthy. Ancient yoga styles can prove efficient to protect the body from diseases and other problems. Yoga helps to keep a person healthy not only physically but mentally as well.

There have also been many scientific types of research on the subjects of Yoga and Pranayama, in which these have been found to be beneficial. Although there are many types of yoga, Navasana Yoga (Boat Pose) is one of them.

This is the reason why in this article we have brought information related to Navasana Yoga (Boat Pose). Here we will explain in very simple words what is Navasana Yoga (Boat Pose) and how to do Navasana (Boat Pose). Along with this, we will also explain the advantages or benefits of doing the Boat Pose or Navasana. So let’s start the article and know the benefits of Navasana Yoga (Boat Pose).

What is Navasana Yoga (Boat Pose)?

Navasana is a Sanskrit word, which is also known as Naukasana, which is composed of two words in which the first word “Nauka” or “nav” means “boat” and the second word “asana” means “posture or Pose.” In this posture, the position of the person appears similar to that of the boat. The person performing Naukasana Pose looks similar to the English word V-shape. This asana is beneficial for people of all ages. This asana is known to cure many types of diseases.

Also Read: Viparita Karani Yoga (Legs Up the Wall Pose) Steps, Benefits and Precautions

Navasana Yoga (Boat Pose) Benefits

Navasana (Boat Pose) is one of the advanced yoga methods, which has many health benefits; If you read the health benefits of Navasana (Boat Pose), you would like to do this yoga posture every day because it keeps all the internal organs of your body strong and healthy. This asana is a boon for a person who desires good health. So let us know, What are the Benefits of Navasana (Boat Pose)

1. Improves digestion

Since Navasana works on the muscles of the lower abdomen, it improves and improves digestion. Hardening of the muscles has a positive effect on the lower abdominal organs; it also helps run the digestive system better.

2. Stretches Entire Lower Body

In Navasana, the entire lower body is stretched from the hips to the toes of the feet. Adductor Muscles work to keep the inner part of the legs together. The ankles and ankles work together to give the legs a full stretch.

3. Improves whole-body alignment

Repeating this mudra improves the posture of the body. This magnificent asana stretches the upper torso and lower body together. Boat Pose helps in improving the alignment of the whole body. During Navasana, the body comes in the shape of the letter ‘V’ in English.

4. Stretches Hamstrings And quadriceps Muscles

The upper thighs require a lot of strength to hold this pose. There are quadriceps muscles in this part of the body. Stretching of these muscles with hamstrings helps in performing the posture correctly. Continuous practice of this asana increases flexibility in these muscles.

5. Strengthen Hip

Hips play an essential role in balancing the body while performing Boat Pose. This asana will help strengthen the hips, balance the body with the bones of the hips or the hip bones. The higher you lift your legs and straighten the torso, the stronger your hip flexors become.

6. Balance the body

With continuous and proper practice, Navasana increases body confidence and improves balance. Focusing on balance also provides relief from problems related to stress and inattention.

7. Core And Abdominal Muscles Become Strong

During this asana, the body weight has to be centred in the middle. This is the central area of the body. To perform this asana, one has to tighten the abdominal muscles or abs. Repeatedly tightening of the muscles makes it stronger. It is essential to strengthening these muscles to perform other advanced-level yoga poses.

8. Strengthen spinal muscles and supports spinal cord

The spinal muscles have to work to keep the upper body of the body straight and hard. These muscles work on the lower abdominal muscles and make the spine strong. This asana maintains the natural curves of the spine.

9. Help Building a Strong Back

In Boat Pose, the entire weight of the body comes in the middle. In such a situation, the muscles of the abs have to work continuously. Naukasana makes the lower back more substantial and gives good stretch; the strength of the back acts as good support for the hips.

Preparatory poses

  • Paschimottanasana (Seated Forward Bend)
  • Purvottanasana (Upward Plank Pose)
  • Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)
  • Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
  • Janu Sirsasana (Head-to-Knee Forward Bend)
  • Marichyasana A (Pose of Mairchi)

How To Do Boat Pose (Navasana) Step By Step Procedure

Navasana Yoga (Boat Pose) Steps, Benefits and Precautions
Navasana Yoga (Boat Pose) Steps, Benefits and Precautions

There are many benefits of yoga, yoga brings positivity, and at the same time, it cures diseases and keeps you healthy. Yoga only benefits when you do it properly, then let us know the Steps of Navasana Pose (Boat Pose)

  1. Sit directly on the yoga mat for the Navasana.
  2. Stretch your legs in front of you.
  3. Place both hands slightly behind the hips on the floor.
  4. Keeping the spine straight, lift the body upwards.
  5. Now release the breath outward and lift the feet at an angle of 45 degrees from the floor.
  6. Extend the tailbone and bring the hips closer to the navel, and keep your knees firmly upright.
  7. Lift the legs and bring them in line with the eye.
  8. During this time, you will be sitting on your butt and tailbone.
  9. Raise your hands high and stretch parallel to the floor.
  10. Breathe at an average speed and continue to exhale.
  11. Remain in this position for 10 to 30 seconds.
  12. Once practice is done, increase the time.
  13. While exhaling, slowly return to the whole state.

Navasana Yoga (Boat Pose) Step By Step Instruction with Video

Beginner’s Tips

If you are a beginner and are just beginning a yoga practice, you may have difficulty keeping your legs straight. For this, follow the steps given below.

  • If you have difficulty performing Navasana with your hands up, then Navasana can be done by placing the palms on the ground for support. You can put your hands up as the strength increases over time.
  • If the hamstrings have less flexibility, then there may be difficulty in navigating. When this happens, you can bend the legs slightly.
  • Because Navasasan is a bit difficult to do, if you want, do it only for 10-20 seconds. Then gradually increase the time.

Follow-up poses

  • Baddha Konasana (Bound Angle Pose)
  • Halasana (Plow Pose)
  • Sarvangasana (Shoulderstand)
  • Sirsasana (Headstand)
  • Balasana (Child’s Pose)

Navasana Yoga (Boat Pose) Precautions

Along with knowing how to perform Navasana (Boat Pose) and what are the benefits of Navasana Pose, it is also essential to know about some precautions related to it, let us know what safeguards and precautions a person should take while doing Boat Pose, So now let’s know Who should not do Navasana Yoga (Boat Pose)?

  1. People who are suffering from hernia disease should practice boat poses only after consulting a doctor.
  2. People with spinal problems should not practice this yoga.
  3. People who have blood pressure problems should avoid doing Boat Pose Yoga.
  4. Boat Pose Yoga is also the case with people suffering from high blood pressure, migraines and severe headaches.
  5. Asthma patients should avoid its practice.
  6. People with heart problems should not perform this pose.
  7. Women who are pregnant or in the menstrual period should not practice it.
  8. Patients who suffer from hip joint pain, as well as arthritis, should never practice this pose.
  9. People who have diarrhoea, insomnia and neck injury should not practice it.
  10. People who are suffering from any other disease should consult their doctor before practicing this yoga.

After knowing all these qualities, we hope you will never have to say how to do Navasana (Boat Pose) And What are its Benefits, Steps & precautions.

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