Steps to perform Navasana
- Sit with your knees bent, feet on floor, hands behind you, fingers pointing towards the feet.
- Lengthen the spine, draw the belly in and widen the collar bones to open the chest.
- Lean back on the tripod between sitbones and sacrum and lift your feet off the floor, bringing the shins level with the floor.
- Maintaining the lift through the spine and keep the chest open, arms extend to the front parallel to the floor.
- When possible straighten the legs out, still keeping the lift through the spine.
- Breathe deeply and slowly in the final position.
- Improves core strength.
- Strengthens the hip flexors and spine.
- Reduces fat from shoulders, thies and abdomen.
- Helps to relieve stress.
- Stimulates digestion.
- Do not practice Boat Pose if you are currently experiencing headaches, low blood pressure, or diarrhea.
- Those with heart problems and asthma should not practice the full variation of the pose, but should gradually and softly practice Half Boat Pose instead.
- Women who are pregnant or menstruating should also not practice Boat Pose.
- Those with neck injuries can practice this pose with their backs and heads supported against a wall.