This posture is named after the shape it takes – that of a boat, and is commonly called Boat pose.
It forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).
Navasana or Naukasana (Boat Pose) Method:
- Lie on your back with your feet together and arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- As you exhale, come back to the ground slowly and relax.
Navasana or Naukasana (Boat Pose) Benefits:
- It helps in strengthening the back and abdominal muscles and tones the leg and arm muscles
- Helpful for people with hernia
Navasana or Naukasana (Boat Pose) Contraindications
- Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
- Asthma and heart patients are advised to avoid this pose.
- Women should avoid doing Boat pose during pregnancy and during the first two days of the menstrual cycle.
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