The yoga boat pose or Navasana is one of the most common yoga postures and is used to strengthen your stomach, hips, lower back and legs. The best part of yoga boat pose or Navasana is that it can be practised by people of all the ages. In yoga boat pose or Navasana, as the name suggest, the body takes the form of a boat. Though it looks simple to perform but for beginners it takes a lot of energy to maintain the body in the boat shape. The yoga boat pose or Navasana is characterized by a V shaped body posture.
To perform the Yoga Boat Pose or Navasana you need to follow the following steps as given below
Begin the yoga boat pose or Navasana from a seating position.
Take your hands behind your hips (while your hips are on the floor) and try to lift your chest towards the ceiling with your back firm and straight.
Now, lift your legs slowly in the air. Make sure that while doing so your legs are kept straight and joint to each other. Lift your legs to cut a 45 degree angle between your thighs and the floor. You should stretch your foot such that it is in line with your legs.
While doing so, make sure to keep your head and back straight.
Balance your body weight on your buttocks and support your thighs with your hands, if you are not able to keep them in the air.
Now, release your arms and bring it towards your knees keeping your arms straight and at the height of your shoulders.
Continue to inhale and exhale slowly during the entire exercise.
However, please note the following points while performing the Yoga Boat Pose or Navasana
While doing the yoga boat pose or Navasana you should keep your arms, legs and head straight.
Always make sure that your body takes a V shape and the weight of your body rests on your buttocks.
Beginners should practice the yoga boat pose or Navasana for twenty to thirty seconds. You can increase the time period as you progress in your practise.
People with low blood pressure and pregnant women or menstruating women should not perform the yoga boat pose or Navasana. It also not advised for people with back injury or leg injury to perform this yoga posture. Heart patient should refrain from practising the yoga boat pose or Navasana.
The benefits gained by doing the Yoga Boat Pose or Navasana
The yoga boat pose or Navasana helps people in improving the body balance and is much helpful for elderly people.