How To Perform Seated Boat Pose

By Patricia | March 9, 2009
How To Perform Seated Boat Pose

What is Seated boat pose (Navasana)?

The Seated boat pose or Navasana is a common posture in most Yoga classes. It is used in strengthening the abdominal muscles and hips, lower back and legs. This yoga pose is suitable for the people of all ages. It is used to increase the strength of the entire body. This posture takes its name due to the boat like shape taken by the body during this exercise.

How to correctly perform the Seated boat pose. The correct and exact method of performing the Seated boat pose can be visualized as a V-shaped pose. It is always done in the sitting position. While practicing Navasana, you have to keep your back flat and your spine should be held erect. It should be kept in mind that your lower back should not be rounded and your chest should not droop. The knees should be bent in a position such that the shins became parallel to the floor. For beginners, this pose becomes easier if only one leg is straightened at one time. If you separate the legs while forming a V-shape with the body, it will help in stretching the inner thigh muscles. A yoga strap can also be used to straighten your legs if you are having problem in doing so.

Steps taken to perform the Seated boat pose. Follow these step-by-step instructions to correctly perform the Seated Boat posture.

  • Start the pose from a seated position.
  • Place your hands behind your hips on the floor and try to lift up your chest towards the ceiling, keeping your back flat against a wall.
  • Now, try to bring your legs straight up into the air by raising your feet slowly off the floor, making a 45 degree angle between your thighs and the floor.
  • Keep your spine stiff and balance your body weight on your buttocks.
  • Continue to inhale slowly during this entire exercise to increase your strength and balance the body.
  • Now, bring your arms forward, towards your knees, keeping them at the height of your shoulders.

Advantages of doing the Seated Boat pose. There are many benefits obtained by performing the Seated Boat pose. Some of them are as follows:

  • The Seated Boat pose is mostly advised for old people for improving their body's balance.
  • It helps to protect the spine and lower back.
  • It helps in stimulating the lower limbs and organs of the body.

When to avoid performing the Seated Boat pose. The seated boat pose stimulates the external as well as the internal organs of the body. It should be avoided in the following cases:

  • If you are a heart patient.
  • If you are suffering from insomnia.
  • If you have ever had injuries to the tail bone, abdominal organs, hips, or legs bones or the muscles in this region.
  • If you are pregnant or menstruating.
  • If you have a low blood pressure problem.
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