Boat Pose – Naukasana/ Navasana
There are a few asanas which you should never ever exclude from your training! Boat pose is one of them! Even if you struggle at the beginning, even if your body shakes all over or you don’t feel “super cool” (like for example in Savasana;-)) you should try each time. Don’t hold it for too long if it is too difficult, and adjust it by bending your knees or using a support of your palms on the floor. Eventually, you will get there! In a full pose, we want to have our legs straight right in the front of our eyes, and palms stretched on the sides.
Navasana helps you get a strong core workout – it strengthens your core muscles – both: the back and the stomach. Boat is challenging, and therefore, can empower your Inner Sun energy channel, known in Yoga as Pingala, residing in the navel region in MANIPURA CHAKRA. If you have problems with decisions, willpower, or self-esteem – this practice is a must! It helps also for digestion, better metabolism, and detoxification. It is a nice work not only for muscles but also for organs – pancreas, stomach and liver – which can get toned, empowered and massaged.
Naukasana is a challenging pose but gets easier with the regular practice. So don’t give up, visualize your 8-pack, and keep on boating!!!
- Sit on the mat and stretch your legs in front of you.
- Lean your body back slightly (don’t fo too fast!) and lift your legs off the floor.
- Hold the back of your thighs with your hands if your core muscles cannot keep you straight or draw them in. You can also put your arms slightly behind your butts to use it as a support. The most important is to keep your back straight, and core engaged.
- Release your hands, straighten your knees and hold the pose for a few breaths.
Try to concentrate on your breathing and balance. Don’t worry about not being able to hold the pose for long. You will build strength every time you do it, so it will come for sure!