Let’s Talk Poses: How To Practice Boat Pose!
Navasana, or “boat pose,” is traditionally done while seated with the legs and torso lifted to create a V shape and the arms extended alongside the legs. The pose strengthens the trunk and the hip flexors, produces heat in the body, and brings focus and resolve to the mind. Navasana is often considered to be a “core strengthener,” by which people mostly mean the muscles along the front of the torso are engaged. However, success in the pose requires strong back muscles as well.
Benefits of Boat Pose
Navasana deeply challenges the abdomen, spine, and hip flexors, building strength and steadiness at the body’s core. It stimulates the abdominal organs, including the kidneys and intestines, which improves digestion.⠀
Explore Boat Pose
- Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips. Draw your awareness inward and focus on your breath. Allow your inhalations and exhalations to be smooth, calm, and even.⠀
- Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.⠀
- Draw in your low back, lift your chest, and lengthen the front of your torso. Then, extend your arms forward, in line with your shoulders with your palms facing each other.⠀
- Balance on your sit bones, keeping your spine straight. ⠀
- Lengthen the front of your torso from your pubic bone to the top of your sternum. ⠀
- With an exhalation, straighten your legs to a 45-degree angle from the ground, bringing your body into a "V" shape.⠀
- Keep your breath easy, steady, and smooth. Focus your awareness within. Soften your eyes and your face. Gaze at your toes.⠀
- Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.⠀
- Stay in the pose for five breaths, gradually working up to one minute. To release the pose, exhale as you lower your legs and hands to the floor.⠀
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