What You Must Know Prior to Performing Navasana Asana?
Perform this asana with an empty stomach and a clean bowel. Your body will have sufficient time to digest your food if you eat four to six hours before your practice. Typically, 10 to 12 hours should elapse between meals and practice; hence, it is recommended to perform Navasana asana in the early morning. However, due to their hectic schedules, several individuals do not exercise in the morning. These individuals can perform yoga in the evening.
Preparative positions
- Dandasana (Staff Pose)
- Adho Mukha Svanasana (Downward Facing Dog) (Downward Facing Dog)
- Uttanasana (Standing Forward Bend)
- Utkatasana (Chair Pose}
- Yogasana Level – Intermediate
- Yogasana Style – Core Pose, Seated
- Yogasana repetitions – None
- Yogasana Strengthens – Your hip flexors, adductors (groyne), and the lower back muscles that support your spine.
- Yogasana Stretches – Core muscles (abdominals, hip flexors and lower back)
The Effects of Navasana on the tri dosha
Paripurna Navasana controls and balances the Prana Vayu, Samana Vayu and Apana Vayu. By balancing Prana Vayu, the asana aids alleviating stress and increases your attention. By strengthening and balancing Samana Vayu and Pachaka Pitta, Paripurna Navasana aids in digestion improvement and fortifies the digestive system and abdominal organs. And, by harmonizing the functions of Apana Vayu, this asana aids in the activation of the prostate glands, kidneys, and reproductive organs.
How To Do Navasana Yoga Posture/Asana?
- Straighten your legs in front of you and sit on the ground. Place your hands lightly on the floor behind your hips.
- Lift through the top of the sternum and lean slightly back, taking care not to round the back. Balance your weight using your sitting bones and tailbone as a tripod.
- Exhale and bend your knees, then raise your thighs to a 45-degree angle above the floor while keeping your knees bent.
- If feasible, slowly straighten your knees and raise the tips of your toes just above eye level. If this is not possible, maintain bent knees and parallel shins to the floor.
- Maintaining an open chest and a long spine, bring your shoulders back and stretch both arms forward, parallel to the floor, alongside the legs, palms facing in. Try to maintain a flat, firm, but not dense lower abdomen.
- Breathe while pointing your toes or flexing through your heels. Tend to hold the stance for 10 to 20 seconds, gradually increasing the duration to one minute.
Benefits Of Navasana Yoga Posture/Asana?
- Paripurna Navasana fortifies the spine, hip flexors, and abdominal muscles (abdominal muscles)
- This asana aids in hamstring muscle stretching.
- This asana massages the stomach organs and aids in the improvement of digestion and metabolism. Additionally, it reinforces the digestive system.
- The kidneys, intestines, thyroid, and prostate glands are stimulated by Paripurna Navasana.
- This asana provides reproductive system the power and vitality.
- It is an effective stress reliever.
- This asana gives excellent body stability.
- The asana assists in building and enhancing concentration.
Contraindications And Precautions With Regard To Navasana Pose/Asana?
- Diarrhea
- Asthma
- Heart conditions (low blood pressure, high blood pressure, recent heart attack)
- Pregnancy
- Neck/back discomfort or injury (see Modifications & Variations section for modified pose specific to help those with neck and back pain)
What Is the Science Behind Navasana/Asana?
The pose strengthens abdominal muscles. You will develop the necessary core strength for inversions and arm balances such as Crow and Firefly. And let’s be honest: a strong core is essential. It helps you stand higher, helps prevent injury, and makes you better at other activities like running or rock climbing.
Beginners Tips For Navasana Posture/Asana?
Imagine zipping up a pair of snug jeans and then fastening the button to drag your lower abdomen in and up. You can keep your hands behind your knees as an alternative to bringing your arms parallel to the floor.
Try placing a block between your thighs to strengthen the inner thighs.
For the complete Boat Pose, you might begin by wrapping a strap across the soles of your feet to assist in straightening your legs. With this support, you may also hold the posture for a longer duration.
These guidelines will safeguard your students from damage and maximize their experience with the pose:
Perform this pose at the start of class to prepare your core for the remainder of your practise. If students are unable to raise their arms, instruct them to place their hands on the floor next to their hips or grasp the backs of their thighs.
Invite pupils who have trouble straightening their lifted legs to keep their knees bent and thread a strap around the soles of their feet. Ask them to lean their torso back as they inhale, then as they exhale and lift and straighten their legs, invite them to press their feet firmly against the strap.
Advanced Changes in Pose
Variations
Once you have attained the position, begin to shake your boat by flailing your arms and legs from side to side. Smile!
Try various variations with a block, such as holding it between your thighs or elevating your arms for an added challenge while holding a block between your hands.
Corresponding Yoga Poses/Asanas –
- Dog Pose Facing Downward (Adho Mukhasvanasana)
- Standing Forward Bend Pose (Uttanasana)
- Pose of Seated Forward Bend (Paschimothanasana)
- Plow Pose (Halasana) (Halasana)
Reference:-
https://www.yogajournal.com/poses/full-boat-pose-2/
https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/full-boat-pose/
https://www.ekhartyoga.com/resources/yoga-poses/boat-pose
https://www.easyayurveda.com/2018/04/16/paripurna-navasana-full-boat-pose/amp/