Navasana Or Boat Pose Steps & Benefits



Navasana is a very easy and beneficial yoga asana. This asana is a very important posture of our yoga series, in this posture a person looks like a boat. Many types of diseases and illnesses occurring in the body can be avoided by taking Navasana. It creates strength and balance in our life. It also helps to spread your chest. So, see below the methods and benefits of doing Navasana Or Boat Pose.

(Also Read: Bhadrasana Yoga | Steps To Do | Benefits)



What Is Navasana Or Boat Pose?

Navasana is a Sanskrit word also known by the name of Naukasana which is composed of two words in which the first word “Nava” means “Boat” and the second word “Asana” means “Yoga pose”. In this posture, the position of the person is seen as that of a boat. Like a stationary ship moving calmly in an ocean.

There are stretches of both arms and legs to perform the navigations. The person performing this asana looks similar to “V”. This asana is beneficial for people of all ages. This asana is known to cure many types of diseases. Let us know in detail how to do this yoga.



Preparatory Poses:

Before performing this asana, you should do the following asana which will help you to do the exile.

  • Paschimottanasana Or Seated Forward Bend
  • Purvottanasana Or Upward Plank Pose
  • Ardha Baddha Padma Paschimottanasana Or Half Bound Lotus Seated Forward Bend
  • Janu Sirsasana Or Head-to-Knee Forward Bend

(Also Read: Triangle Pose Or Trikonasana Steps & Benefits)

Steps To Do Boat Pose Or Navasana:

Navasana Or Boat Pose looks difficult to do, for beginners this can be difficult but if you do this step by step you can ace the yoga pose. So, see the steps below…

Step 1:

To bathe, spread a yoga mat, sit with both your legs straight in front of you or sit in Dandasana.

Step 2:

Keep your spine straight and keep both your hands straight on the ground.

Step 3:

Now raise both your legs upright.

Step 4:

If you have difficulty in balancing while lifting and you are unable to maintain balance, then keep both your legs close and bend from here on your knees.

Step 5:

Hold the thighs with both your hands and support the legs.

Step 6:

Now straighten your two legs slowly upwards.

Step 7:

Keep both your hands straight towards you and keep your reed bone straight.

Step 8:

In this position, only your hips will remain on the ground and the whole body will be lifted.

Step 9:

Maintain balance on your hips.

Step 10:

In this position, there will be a 45-degree angle at the waist between your legs and upper body.

Step 11:

You should stop for at least 10 to 20 seconds at the beginning of Navasana, then increase this time with practice.

Step 12:

Now to get back to your initial position, bring your feet down and bring your hands down as well.



(Also Read: Virabhadrasana III Or Warrior III Steps & Benefits)

Benefits Of Navasana Or Boat Pose:

There are many benefits of abstaining and it can prevent various types of diseases, let us know its benefits in detail.

Strong Spinal Cord:

To do this asana, you have to keep your spine straight, due to which your spine is strengthened. Also, it fixes problems like lower trapezius, transversospinalis. It also gives relief in back pain.

De-stresses The Body and Mind:

It is a very good posture to reduce stress. It keeps the mind calm by stopping all unwanted thoughts and helps to focus attention. When you leave, you will start experiencing it within a few days. It keeps your mind healthy so that you can do any task with your whole mind.

Strengthens The Digestive System:

This asana strengthens the stomach muscles and improves your digestion. This eliminates problems like indigestion. Many types of diseases related to your stomach can be eradicated by taking exile.

Control Willpower:

It creates willpower, determination, and self-control. This increases the flow of energy in your body. This asana strengthens the reproductive system.

Strengthens Thigh Muscles:

Navasana Or Boat Pose yoga is beneficial in strengthening the muscles of your thighs, it strengthens your ax, stretches the hamstrings, it also cures back pain. Therefore, we should practice Navasana Or Boat Pose yoga regularly.

Balances Hormonal System:

By doing this asana, it balances the unbalanced hormones in the body, due to hormone balance can lead to fatigue, depression, insomnia, and unhealthy desires. This asana keeps the hormonal system healthy.

Precautions To Do Navasana Or Boat Pose:

It is very important to know its precautions before performing Navasana Or Boat Pose, some precautions of this asana are as follows-

  • If you have any heart-related problems, do not do this asana.
  • Pregnant women should not do this asana.
  • Diabetics should not do this Sasan.
  • If you are troubled by the problem of asthma, you should not do it.
  • If you have problems with diarrhea, headache, insomnia, low blood pressure, etc., do not do this asana.
  • People who have pain in your hips, do not do it.
  • If you have knee pain, neck pain, shoulder pain, do not do it.

(Also Read: Setu Bandhasana Or Bridge Pose Steps, Benefits & Precautions)


Navasana Or Boat Pose yoga is a very good seat in yoga science. A healthy mind resides only in a healthy body. Naukasana not only activates metabolism but also helps to keep your mind stable. And in today’s world, maintaining balance is the most important thing. Navasana Or Boat Pose yoga helps to develop the same quality associated with making a balance in your body.

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