Boat Pose - Navasana

Boat Pose balances the entire body on your sitting bones. It resembles a boat, which also balances on water. This pose builds your center core and is associated with willpower and strength of character. It is recommended that you work on your core early on in your yoga practice. This can help you remain committed to your yoga and meditation practice. In the process you will reap great benefits as well as washboard abs.

boat pose

Benefits of Boat Pose

This is a great yoga pose for strengthening the abdominal muscles, lower back, hips, thighs and arms. It targets every part of your stomach, reducing fat from the waist, as it improves blood flow to the abdominal and pelvic organs.

The core strength that boat pose develops is important for all athletes. The mid section connects the lower and upper body and gives you balance and control. This can help improve any sport and even make daily tasks easier.

The motion of lifting your legs up in boat pose helps reduce swelling of the feet. It also improves digestion and is effective for those with kidney, prostate, intestine or thyroid problems.

Boat Pose not only concentrates on your mid section, but also improves posture by giving proper alignment and balance to the spine. Without proper alignment of the spine, there is an imbalance. Having any imbalances in the body can affect the way the body moves and functions. Eventually aches and pains can develop. Practicing this pose lengthens the back muscles, preventing such nagging back pain.

This can be an advanced pose for beginners. If holding yourself up on a 45 degree angle is intense, you can lower your legs and upper body until you feel more comfortable. In time you will gain strength and form a perfect letter V with your body.

Steps for Boat Pose

  1. From a seated position, extend arms parallel to the floor.
  2. Raise legs so that your body forms a V shape.
  3. Balance your weight on both buttocks evenly.
  4. Keep shoulders, neck and face relaxed.
  5. Extend your arms and legs in a diagonal stretch.
  6. Hold this pose for 3-8 breaths and focus on extending your spine and legs away from each other.

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