What is Navasana?

Navasana is roughly translated in English as boat pose.

Navasana meaning in Sanskrit, “Nava” means boat and “Asana” means pose or posture.

Practioner Level

This is an intermediate level yogasana which can be performed by anyone who is already started off with yogasana from quite a bit of time.

The perfection of this asana will happen over a period of time with dedication and regular practice.

This is a beginner level of Naukasana. This instills the balance in the human body.

Body should be in V shape like a boat to perform this Navasana.

Navasana Effects

Navasana gives a brilliant effect to your Abdomen, Vertebral Column, and Hip Flexors.

28 wonderful Navasana benefits

  • Navasana Stimulates kidneys, intestines, prostate glands, and thyroid.
  • You can perform this Navasana to bring your distracted mind to a state of equipoise.
  • It makes your spine, hip, and flexors stronger.
  • It acts as a stress reliever.
  • Navasana helps you understand yourself better as it affects your psychic level of the mind.
  • It makes you strong both physically and mentally.
  • Navasana helps you improve your pranayama practices as it improves your breathing quality.
  • It will help you stabilize your mind and focus can be improved.
  • Hamstrings are being stretched by this asana.
  • Reproductive systems get strengthened and toned up.
  • Back problems can be controlled and cured.
  • Treats navel displacement problems.
  • Help with body weight loss in a healthy way.
  • The hormonal system can be balanced with Navasana.

Preliminary Asanas

You can do Adho Mukha Svanasana or Uttanasana.

Check out the details on how to do Adho Mukha Shvanasana.

How to do Navasana?

Here is a step by step procedure on how to do Navasana.

  • Sit on your yoga mat and take a few deep and long breaths to relax your body.
  • Bend your knees and heels as close to the hips as possible.
  • Lift the hands up about 2-3 inches behind the posterior.
  • Lengthen your body from the top of the head to the hips.
  • Slowly lean back and with an exhalation.
  • Lift your feet off the yoga mat.
  • Slightly extend the legs in the front and keep the shins parallel to the floor.
  • Next stretch your arms outward alongside your legs.
  • To release the pose, bend the knees and rest the feet your on the floor.

Navasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas for Navasana

You can do Adho Mukha Svanasana, Baddha Konasana, Halasana, Salamba Sirsasana, or Utkatasana.

Check out the details on how to do Adho Mukha Shvanasana.

Note of Caution

Please check the note of caution section before you begin your spiritual practices.


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