TURN UP THE HEAT WITH THIS YOGA POSE OF THE WEEK:
(nah-VAHS-uh-nah)
nava= boat
asana= seat or pose
“Boat pose can be practiced by beginners or experienced yoga practitioners.”
Navasana is a seated pose that demands strength as you balance on the tripod of your sit bones and tailbone. It engages your core while improving digestion.
Benefits
- Tones leg muscles, boosts metabolism and can reduce stress and anxiety.
- The kidneys, thyroid and prostate glades, as well as intestines, are all stimulated.
Step by step
- Start by sitting in staff pose with your legs forward and hands by your sides
- Bend knees placing feet flat on the ground
- Lean back slightly, lifting your feet so that your shins are parallel to the floor. Find balance between your sit bones and your tailbone
- Press your inner thighs together, rotating them slightly inward
- Engage your abs, draw in your lower back, lift your chest and lengthen the front of your torso
- Avoid tensing your neck and jawline with a slight tilt of your chin towards your chest
Navasan is a heating pose. By activating your abdominals you will start to feel the body warm up. You may even begin to shake a little while your muscles are turned on to keep balance. Continue to focus on your breath.
Variation
To deepen this pose even more, extend legs and arms to a 45 degree angle. This final position of Paripurna Navasana or “full boat” (pictured above) balances the body in a V shape, resembling a boat or a yacht.
If you have difficulty straightening your knees, use a strap around the soles of your feet to assist you or keep shins parallel placing hands on the ground or on the backs of your thighs.
Hold this pose for 30 seconds or for a few breaths if possible .
