Navasana (Script error: The function "langx" does not exist.; Template:IAST-hi1), Naukasana, Boat Pose, or Paripurna Navasana (Script error: The function "langx" does not exist.; Template:IAST-hi1 "Full Boat Pose") is a seated asana in modern yoga as exercise.[1]
Etymology and origins[edit | edit source]
The name comes from the Sanskrit words परिपूर्ण paripurna meaning "full", नाव nava meaning "boat" and आसन asana meaning "posture" or "seat".[2][3]
The pose was illustrated in the 19th century Sritattvanidhi under the name Naukāsana, also meaning boat pose.[4]
Description[edit | edit source]
To enter the pose from sitting, the knees are bent, and the body's weight is shifted back until the soles of the feet lift off the ground. In the pose, the body is balanced on the sitting bones, not leaning right back on to the tailbone. The spine is lengthened to broaden and lift the chest.[5]
Preparatory poses for Navasana include the standing poses Utkatasana and Uttanasana, and the seated pose Dandasana.[6]
Variations[edit | edit source]
Variations include the easier Ardha Navasana (Script error: The function "langx" does not exist. "Half Boat Pose") with feet and body only half-raised.[7] The more difficult Ubhaya Padangusthasana has both hands grasping the toes or feet.[8]
-
Ardha Navasana -
Ubhaya Padangusthasana,
holding toes or ankles
Claimed benefits[edit | edit source]
It's said that, when practicing this asana upon waking, it immediately restores freshness.[9]
References[edit | edit source]
- ↑ "Yoga Journal - Full Boat Pose". Archived from the original on 28 July 2011. Retrieved 9 April 2011.
- ↑ Active Interest Media (1996). Yoga Journal. Active Interest Media. p. 51.
- ↑ Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
- ↑ Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. p. 69. ISBN 81-7017-389-2.
- ↑ Pizer, Ann (19 July 2019). "How to Do Boat Pose (Navasana) in Yoga". Very Well Fit. Archived from the original on 19 October 2017. Retrieved 18 October 2017.
- ↑ "Boat Pose". Yoga Journal. 19 October 2021. Retrieved 3 September 2022.
- ↑ "Ardha Navasana (Half Boat Pose)". Archived from the original on 24 September 2008. Retrieved 9 April 2011.
- ↑ Halweil, Erika (26 February 2018). "Challenge Pose: Ubhaya Padangusthasana". Yoga Journal.
- ↑ Asana Pranayama Mudra Bandha.
Further reading[edit | edit source]
- Iyengar, B. K. S. (2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9.
- Saraswati, Swami Satyananda (2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4.
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