Navasana (pronounced nah-VAHS-anna), also known commonly as Boat Pose, has many benefits.  This pose strengthens back muscles and tones abdominal muscles and abdominal viscera (the internal organs enclosed within the abdominal cavity).  Boat pose allows the kidneys to cleanse themselves with a fresh blood supply, aiding in the elimination of toxins.  This pose also aligns the spinal column and tones and strengthens the buttocks, thighs and legs.  While boat pose strengthens and stretches the abdominal muscles, it is also very beneficial for toning the ovaries and uterine muscles.  This pose is a must for the revitalization of the entire endocrine system, especially the adrenals, pancreas, thyroid, testes and ovaries.  Last, but definitely not least, boat pose expands the chest, strengthens the lungs and facilitates deeper breathing.

While boat pose has many benefits, there are some contraindications.  If any of the following pertain to you, boat pose should be avoided:

1. Pregnancy (after the 3rd month);

2. Recent abdominal surgery or abdominal inflammation; and

3. Recent or chronic back injury or inflammation.

How to perform Boat Pose:

 

1. Begin seated with your knees bent and feet flat on the floor, hands resting besides your hips.

2. Keeping a straight spine, lean back slightly and lift your feet, bringing your shins parallel to the floor.

3. Draw in your lower back, lift your chest and lengthen your torso.

4. Extend your arms forward, keeping them in line with your shoulders.  Your palms will be facing each other.

5. Balance on your sitting bones.  Take care to keep your lower back from sagging or your chest from collapsing.

6. On an exhale, straighten your legs to a 45-degree angle from the ground, bringing your body into a “V” shape.

7. Spread your shoulder blades wide and reach your fingers forward, actively engaging your hands.

8. Stay in boat pose for approximately 5 breaths, gradually working up to 1 minute.

9. To release from the pose, exhale as you lower your hands and legs to the floor.

 Note:  Boat pose can be done with legs bent or straight.  Hands may also be holding the back of the thighs or on the floor.

For a complete listing of all the classes at Wilmington Yoga Center, please visit us at https://wilmingtonyogacenter.com/classes/yoga-class-schedule/