Navasana, or Boat Pose, is a challenging pose that develops determination and stamina, as well as helping to strengthen the core abdominal area and muscles of the lower back. Navasana can also help to counter stress and boost digestion.
For beginners, especially, Navasana is difficult - though, as alway
s, consistent practice will reap rewards - helping to foster strength, endurance and focus.
Pointers
Begin in in Staff Pose (Dandasana), with the hands beside the hips on the floor, legs outstretched.
On an exhale, bend the knees towards your chest, holding the backs of the thighs with your hands.
With control, lift the feet from the floor, draw in the lower back and lift the heart. As you do so, take the hands from the legs, stretching the arms forward so the palms face one another.
If this causes strain, keep holding the backs of the legs with the hands as support.
Keep the top of the sternum open. The belly should be engaged (the naval drawing in towards the lower spine) and flat, but not hard. Hold for between five and fifteen breaths.
If you are comfortable here, work to straighten the legs - but make sure the spine doesn't collapse as you do so. It is best to stay with knees bent if you find your spine curving.
Remember to....
... modify the pose as much as you need to. As a first step, you can keep your toes lightly on the floor. As a second step, keep the hands on the backs of the legs. Only go into the full pose, with legs straight, if your spine does not collapse out.
You can build all the strength needed for Navasana by working on single and double leg raises.
Take care if you have a neck injury of heart problems, and avoid Navasana if you are pregnant.
Image filmed on location at yogaviva, East Anglia's largest yoga and pilates centre.
_0.jpg "Dancer Pose: Nataraja")
