How to Do Navasana (Boat Pose) Correctly

Table of Contents

• Introduction
• How to Do Navasana (Boat Pose) Without Props
• How to Do Navasana (Boat Pose) With Props
  • Boat Pose using Halasana Bench and Yoga Blanket
  • Boat Pose using Yoga Belt
• Benefits of Practicing Navasana (Boat Pose)
• Common Mistakes & How to Fix Them
• Who Should Avoid (Boat Pose)
• Conclusion

Navasana, also referred to as Boat Pose, is a familiar yoga pose that is well known for its ability to enormously strengthen the core, increase balance, and contribute to a profound sense of physical and mental steadiness. This pose will engage multiple muscle groups, which is why it is such a vital component in developing not only the strength in the abs, but also general control of the body. It can be difficult but is ultimately very rewarding. No matter how long you have been doing yoga, learning the particulars of Navasana will help you build both the strength and awareness in your practice.

How to Do Navasana (Boat Pose) Without Props

Performing Navasana without props allows you to build foundational strength and truly feel the engagement of your core. Follow these steps carefully:

Steps:

1. Lie on your back with your feet together and arms beside your body.
2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
3. Keep the legs at an angle of 35 degrees from the floor.
4. Your eyes, fingers and toes should be in a line.
5. Keep the knees tight and toes pointed.
6. The balance of the body rests on the buttocks and no part of the spine should be allowed to touch the floor.
7. Feel the tension in your navel area as the abdominal muscles contract.
8. Keep breathing deeply and easily while maintaining the pose.
9. After holding for five to ten seconds, come back to the ground slowly and relax.

How to Do Navasana (Boat Pose) With Props

Using props can make Navasana more accessible, allowing you to experience its benefits while gradually building strength.

1. Boat Pose using Halasana Bench and Yoga Blanket

Steps:

1. Begin by sitting on the yoga mat with legs extended in front of you (Dandasana).
2. Sit evenly on both sitting bones, grounding them firmly into the floor.
3. Keep your spine tall and your shoulders relaxed.
4. Place the bench behind with the blanket on top of it ensuring that your lower back is supported.
5. Place the halasana bench and blanket on top of it in front of you.
6. Bend your knees and place it on the blanket covering Halasana bench.
7. Rest your hands on thighs.
8. Lean back slightly to balance your sitting bones while keeping your spine straight.
9. Keep your knees bent at a comfortable angle, forming a "V" shape with your torso.
10. Balance on your sitting bones and lift your chest, finding stability and strength in your core.
11. Hold the pose for few seconds.
12. Keep your gaze forward and your neck relaxed.
13. Gently release the pose by lowering your feet to the mat, keeping your spine straight.

2. Boat Pose using Yoga Belt

Steps:

1. Begin by sitting on the yoga mat with legs extended in front of you (Dandasana).
2. Sit evenly on both sitting bones, grounding them firmly into the floor.
3. Keep your spine tall and your shoulders relaxed.
4. Place the yoga belt around the feet.
5. Lean back slightly to balance your sitting bones while keeping your spine straight.
6. Keep your knees bent at a comfortable angle, forming a "V" shape with your torso.
7. Balance on your sitting bones and lift your chest, finding stability and strength in your core.
8. Hold the pose for few seconds.
9. Keep your gaze forward and your neck relaxed.
10. Gently release the pose by lowering your feet to the mat, keeping your spine straight.

Benefits of Practicing Navasana (Boat Pose)

Navasana offers a multitude of benefits that extend beyond physical strength:

1. Strengthens the Core Muscles: It works very well to strengthen the abdominal muscles, such as the rectus abdominis, obliques, and transverse abdominis.
2. Strengthens Hip Flexors and Spine: The pose works on the hip flexors and strengthens the muscles that support the spine, which helps you stand up straighter.
3. Relieves Stress and Anxiety: Keeping your balance and paying attention to your breath will help you relax and lower your stress.
4. Improves Balance and Stability: Balancing on the sit bones enhances overall body balance and strengthens the muscles responsible for stability.
5. Stimulates Abdominal Organs: The deep engagement of the core can stimulate the abdominal organs, aiding digestion and metabolism.
6. Prepares for Inversions: The core strength developed in Navasana is foundational for more advanced poses, particularly inversions.

Common Mistakes & How to Fix Them

Even experienced practitioners can make mistakes. Here are common issues and how to correct them:

1. Rounding the back

Mistake: The most common error, leading to lower back strain and reducing core engagement.

Fix: If straightening your knees makes your back round, keep them bent. Concentrate on raising your chest and stretching your spine. Think of a cord tugging the top of your head up toward the ceiling. Putting a Yoga Belt around your feet can also assist pull your chest forward.

2. Bending the knees too much

Mistake: Bending the knees too much, it indicates a need for more hamstring flexibility or core strength.

Fix: Put a yoga belt across your feet to help straighten your legs, or just keep your knees bent. You can slowly straighten your legs over time as your core strength and hamstring flexibility get better.

3. Collapsing inward through the chest

Mistake: Losing the lift in the chest, leading to a slouched posture.

Fix: Keep your eyes straight ahead (or slightly up if it feels better) and push into your sternum (breastbone).

Who Should Avoid Boat Pose

While beneficial, Navasana is not suitable for everyone. Individuals with the following conditions should avoid or modify the pose significantly:

1. Avoid in case of abdominal or lower back surgery or injuries: The intense core engagement can be detrimental to healing.
2. Avoid during pregnancy: Especially in later trimesters, due to pressure on the abdomen and potential for diastasis recti. Consult a healthcare professional or prenatal yoga instructor.
3. Neck injuries: The strain on the neck can be increased if the head is not properly aligned.
4. Headaches or Migraines: The pose may intensify symptoms.
5. Heart Conditions: Individuals with serious heart conditions should avoid or consult their doctor.

Always listen to your body and consult with a qualified yoga instructor or healthcare professional if you have any concerns or pre-existing conditions.

Conclusion

Boat Pose is an advanced yoga pose that is very beneficial for your core strength, balance, and mental fortitude. Once practitioners know how to do this pose correctly, know when to use props as necessary, and are aware of common mistakes, they can safely and efficiently add this pose to their practice. Remember, you are the best judge of your limits, so you should always take your time to respect your body. In addition to the physical challenge of Boat Pose, this position is also about strengthening your inner strength and stability, which benefits all parts of your life.