Yoga for Beginners: Learn how to practise Navasana or Boat Pose Part 2

In this practice

Key teachings

• Balancing on the sitting bones, not the tailbone
• Lengthening the spine and lifting the chest
• Progressing through variations gradually
• Importance of breath awareness

Ideal for

• Beginners learning Boat Pose
• Individuals wanting to strengthen core and improve balance
• Practitioners exploring Boat Pose variations

Lesson

Instructions

Today, I am sharing with you the second part of my - Boat Pose ⛵️Navasana Tutorial.

Please remember, there is no need to buy yoga pants if you are a beginner, start with comfortable clothes and follow my lessons. You can use any yoga mat for your morning or evening yoga practice.

Did you know? There are different names for this modern yoga pose Naukasana, Boat Pose, or Paripurna Navasana. No matter the name, the body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms, legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Ardha Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground. In my tutorial, I am sharing with you the different variations. Once you mastered the balance, you will enjoy playing with variations.

To come into the pose, begin seated on the floor. Bend your knees, bringing the soles of the feet to the ground, and bring the palms to the back of the thighs. Begin to lean back as you shift your weight from your feet, eventually lifting the soles of the feet off the ground. Balance on the sitting bones, not leaning right back on to the tailbone. Lengthen the spine to broaden and lift the chest. Bringing the legs up straight is more advanced and not recommended for beginners.

Steps

• Navasana (Boat Pose)
• Paripurna Navasana (Full Boat Pose) variations
• Ardha Navasana (Half Boat Pose) variation
• Leg extensions in Boat Pose

Benefits

• Tones and strengthens abdominal muscles
• Improves balance and digestion
• Stretches hamstrings
• Strengthens spine and hip flexors
• Stimulates kidneys, thyroid, prostate glands, and intestines
• Aids in stress relief
• Improves confidence
• 🕉 Tones and strengthens your abdominal muscles. 🕉 Improves balance and digestion. 🕉 Stretches your hamstrings. 🕉 Strengthen your spine and hip flexors. 🕉 Stimulates the kidneys, thyroid and prostate glands, and intestines. 🕉 Aids in stress relief. 🕉 Improves confidence.
• Om Shanti!