January Core Challenge: Boat Pose- Navasana

NavasanaBoat Pose nah-VAHS-anna
par-ee-POOR-nah nah-VAHS-anna
also known as Naukasana, Ardha Navasana or Paripurna Navasana

Naukā (नौका) = A small boat
Ardha (अर्ध) =Half 
Paripūrṇa (परिपूर्ण) = Complete 
Nava (नावा)= A boat
Paripūrṇanavasana (परिपूर्णनावासन)
Asana (आसन) = Pose, Posture, Seat
(Sanskrit Devanagari translations www.wikapedia.org and wisdomlib.org)

Boat pose in its simplest description makes a balancing “V” shape. Paripūrṇanavasana,  mostly known as navasana, is a seat balance posture that requires significant strength in the muscles of the back, hip flexors core and thighs. There are many exciting variations of navasana that increase the balance challenge and need additional flexibility. For this set we will focus on the foundational options. Similar postures such as ubhaya padangusthasana (balancing big toe posture) and urdhva mukha paschimottanasana (upward facing intense stretch pose) will be well served by cultivating a steady boat before adding variations with greater leverage and increased hamstring flexibility. 

The pose navasana (paripūrṇanavasana) is found in Pattabhi Jois’s ashtanga primary series after the rotational marichyasana set and before the arm balance bhujapidasana. In the ashtanga series the poster is repeated five times in a row with either a seated lift, or a handstand between each boat pose. Each round is held for five deep breaths (approximately 30-60 seconds)

In B.K.S. Iyengar’s “Light on Yoga”  he lists two variations back to back starting with  paripūrṇanavasana (the full boat) and following with ardha navasana (half or low boat). Navasana in this text is preceded by dandasana the staff pose and followed by gomukhasana (cow face pose). Iyengar also recommends building up to 30 seconds or more of hold. He does note that one doesn’t need to stay very long to feel the effects of the pose and anyone who has attempted it will usually feel the core work almost immediately. 

This pose is very simple in shape, but the boat requires concentration and strength not to sink. Simple does not mean easy. Practicing the boat pose variations will improve the core strength which helps support the health of the low back. If you have a sensitive back there are preparatory options that might be a better fit for you to build up to the full boat without straining your back. 

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How to do Paripūrṇanavasana

1. Sit on the floor with your legs out in front of you, spine erect and belly firm. (dandasana- staff pose)
   
2. Keep the spine extended and lean back as you lift both legs (keep the inner thighs together) skyward making a V shape with your body. The arms will reach forward keeping them the height of your shoulders. Gaze at the toes. 
   
3. Lift the chest a bit higher as you squeeze belly and thighs closer together to increase the anterior tilt of pelvis
   
4. Remain in the hold for 20-60 seconds. 
   
5. Release the pose either back to the dandasana shape or bend the knees and place the feet on the floor. In the latter variation it may feel nice to take a soft fold over the legs, allowing a mild flexion of the spine to counterbalance all of the hard work in spinal extension. 
   

Variations and Modifications

How to do Ardha Navasana  From Seated

1. Begin in paripūrṇanavasana.
   
2. Allow the pelvis to posteriorly tilt (scoop underneath you) as you lower the spine and thighs closer to the ground. Hands may rest alongside the thighs or may cup behind the head to help support the neck. 
   
3. Keep the scoop of the body as you hollow out the belly and hold for 30-60 seconds. 
   
4. Either lift back up into paripūrṇanavasana or release to a supine position.
   

From a Supine Position

1. Start lying on your back in savasana with the inner thighs together.
   
2. Place the hands alongside the thighs or cup behind the head to help support the neck. 
   
3. Scoop the pelvis into a posterior tilt as you lift the shoulders and legs off the ground simultaneously to make a low canoe shape. 
   
4. Keep the belly pulling in toward the spine, low ribs and pubic bone pull toward the navel center, inner thighs squeeze together and the legs remain fully extended. 
   

Benefits

• Improves balance and posture
  
• Strengthens the back, core muscles, hip flexors and quads (when the legs are fully extended). If the feet are in plantarflexion (pointed) the claves will also be strengthened 
  
• Ads an active stretch to the hamstrings. If the feet are in dorsiflexion (flexed) when the legs are extended the calves will also be stretched 
  
• Improves concentration
  

Common pitfalls and contraindications

• If you round the back body you will roll out of the pose
  
• If you have spinal injuries or spinal sensitivities, easier modifications may be needed
  
• Not recommended for second and third trimester in pregnancy 
  
• Do not practice if you have a hernia or have had recent abdominal surgery 
  
• Avoid if you are experiencing low blood pressure
  

Preparatory poses and exercisesAdho Mukha Svanasana- Downward Facing Dog
Dandasana- Staff Pose 
Utkatasana- Chair Pose

Counter PosesBaddha Konasana- Bound Angle Pose (with a softer back position- let it round a bit)
Any easy twist to release the spine and abdominals.

ReferencesIyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.
www.wikapedia.org
www.wisdomlib.org

​About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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