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Introduction to Navasana and Ardha Navasana
Yoga is a timeless practice that provides numerous physical, mental, and spiritual benefits. Among the many yoga asanas taught in our 200 Hour Yoga Teacher Training in Rishikesh, Navasana (Boat Pose) and Ardha Navasana (Half Boat Pose) are two dynamic yoga asanas that help strengthen your core, improve balance, and promote your overall well-being. In this article, we will learn about the Navasana pose, Ardha Navasana pose and their variations, and how to practice these asanas correctly to reap their magical benefits.
Navasana (Boat Pose)
Navasana, Paripurna Navasana, Naukasana, or Boat Pose, as it is known, provides many benefits to the practitioner’s body. The word “Nava” is derived from Sanskrit, meaning “boat,” and “asana,” meaning “posture”; hence it is called boat pose. While practicing this asana, the body structure of the practitioner looks like a boat. It is a seated yoga asana that strengthens the abdominal muscles, hip flexors, and lower back muscles that support the spine. It is a great way to build core strength and increase your balance and stability.
Variations to Navasana
Practicing Navasana can be challenging for some practitioners as it requires strong core and thigh muscles to maintain balance and posture. However, a more accessible variation of the Navasana pose is called Ardha Navasana or Half Boat Pose.
In Half Boat, part of your hips and lower back touch the ground, making it less stiff.
Ardhanavasana (Half Boat Pose)
Ardhanavasana, or Half Boat Pose, is a variation of Navasana effective in toning the abdominal muscles and improving balance. In Ardha Navasana, the hips and lower back of the practitioner touch the ground, making this pose less rigorous than Navasana. Regular practice of Ardha Navasana can help you build the strength and balance needed to perform challenging yoga asanas.
Benefits of Navasana and Ardhanavasana
We at our prestigious yoga school in Rishikesh, Rishikul Yogashala, ensure that you can get the full benefits of yoga asanas like Navasana and Ardhanavasana in all our Yoga Courses such as 200 Hour Yoga Teacher Training in Rishikesh, 300 Hour Yoga Teacher Training in Rishikesh.
Some benefits of Navasana and Ardhanavasana are:
Core Strength: Both Navasana and Ardhanavasana work wonders for your core muscles. These asanas engage the abdominal and pelvic floor muscles, chest, and lower back, helping to tone and strengthen your core.
Improved Balance: Balancing on your sitting bones while holding the Navasana pose or Ardha Navasana pose helps you improve balance and coordination
Toned Hip Flexors: These Yoga asanas also target the hip flexor muscles, which can become tight in many individuals due to prolonged sitting. Stretching and strengthening the hip flexors can reduce lower back pain and improve posture.
Better Digestion: The stomach compression in Navasana massages the internal organs, which helps in better digestion and increasing metabolism.
Mental Focus: Holding these poses requires concentration and mindfulness, helping you clear your mind and reduce stress.
Reduces excessive fat: Exercising the core and back muscles in Navasana can help you reduce excess fat stored in these areas, thus helping to maintain optimal weight.
Improves blood circulation: Navasana and Ardha Navasana also promote better blood circulation throughout the body, making you feel more energetic and improving overall health.
Precautions and Contraindications for Navasana Pose
People suffering from spine problems, low blood pressure, severe headaches, migraines, or other chronic illnesses should not practice Navasana and Ardhanavasana.
Individuals suffering from asthma and heart disease should also not do this asana.
Women should avoid doing Naukasana, or Ardhanaukasana poses when pregnant and during menstruation.
It is advisable to learn Navasana and Ardha Navasana under the supervision of an experienced yoga teacher. For the best experience, consider joining our 200 Hour Yoga TTC in Rishikesh, India.
Modifications
If you are new to Ardhanavasana and Navasana poses or have any physical limitations, use props such as a yoga block or cushion under your hips for additional support. Moreover, you can also make some modifications to make these beneficial yoga asanas more accessible, like keeping your knees slightly bent or placing your hands behind your back and placing your palms on the floor.
Conclusion
Navasana and Ardha Navasana are great for your physical and mental well-being. So, practice these asanas regularly to become more robust and more balanced, bringing mindfulness and inner balance to your life.