Navasana (Boat Pose)
The body takes a boat shape to form one of the classic abdominal strength-building poses in yoga.
Do not be deceived - Half Boat Pose is much harder than Full Boat Pose!
Although Navasana does build abdominal strength, it also requires considerable strength in the back (avoid this pose if you have back problems), as well as the hip flexors (for Paripurna Navasana) and the front of the neck (Ardha Navasana).
Paripurna Navasana (Full Boat Pose)
Sit in Dandasana (Stick Pose). Sit upright and lengthen the spine upwards. Notice the natural curves of your spine and try to maintain all of them as you move into the pose.
On an exhalation, tip the torso back, lift the straight legs off the floor and raise the arms to a horizontal position. The legs and body form a 60 degree angle, with the feet higher than the head. The palms face towards each other on either side of the legs. Try to keep the neck relaxed and gaze at the toes. The body balances on the two sitting bones, and the tailbone of the spine should not touch the ground. Don’t forget to breathe! |
Ardha Navasana (Half Boat Pose)For Ardha Navasana, begin lying on your back. Exhale and draw the navel and lower belly in towards the spine. On the next exhalation, raise the legs, chest, head and arms off the ground.
The legs and arms are straight and the head and feet are equidistant from the ground – about one foot from the ground. The arms are horizontal, palms facing the body. Gaze at the toes. Try to relax the arms and shoulders. Don’t forget to breathe! |
Modifications - Full Boat Pose
From a sitting position place both feet on the ground with the knees bent. Lean backwards with a straight spine (maintaining its natural curves) until you feel the abdominal muscles engage. The arm position and all the arm variations (see below) can be done in this modified pose, and you will still be strengthening the back and abdominal muscles.
As you get stronger, you can take one foot off the ground, bring both feet off the ground with knees bent and the lower legs pointing down, and gradually work up to bringing the lower legs horizontal with the knees bent. Later you can straighten one leg at a time, and later work towards slowly bringing both legs towards straight. |
Modifications - Half Boat Pose
The easiest version is to keep both legs on the ground.
As you get stronger, you can take one foot off the ground (alternate the legs). If your neck gets tired, put both hands behind the head, or one hand behind the head (alternate the hands). |
Variations - Full Boat Pose
In Paripurna Navasana, try some different arm positions and notice how this activates different abdominal muscles:
Twisting Paripurna Navasana – With the arms wide out to the sides at shoulder level, twist from the navel centre and turn to the right, bringing the right hand close to the ground. Either hold for a few breaths before repeating on the left, or alternate sides with each breath. Inhale to centre, exhale to twist. |
Variations - Half Boat Pose
The most beloved or dreaded practice in Kundalini yoga is a version of Ardha Navasana in which you practice Breath of Fire for three minutes or more whilst holding the pose. It is very difficult to move the abdomen for the breathing technique while holding this position. It is better to try it out with one of the modifications and only practice for 30 seconds or one minute to start with.
For a dynamic version of Navasana, move between full and half boat pose positions. It is very hard work for the abdominal muscles and in some people can put too much pressure on the tailbone as the body moves and ‘grinds’ over the tailbone. In this case it is best avoided. |
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.