How to Do Variations of Navasana in Yoga

Practicing Navasana, or Boat Pose, requires strong abdominal strength. This is useful for anything we do as core abdominal muscles (transversus abdominis) supports the low back and helps to stabilize the pelvis. Navasana is a challenging pose, so don't be discouraged!

Things You'll Need

• Yoga Mat

Instructions

How to Do Variations of Navasana Pose in Yoga

1. Start by lying on your back with the arms extended out to your side, palms down on your mat. Extend your legs straight up towards the ceiling with a soft bend in the knees. Draw the lower abdominal muscles down towards the floor. Maintain the natural lumbar curve under your low back.

2. Draw both legs to the right as you turn your head to look to the left. Exhale and engage the lower abdominal muscles to lift the legs back to the center. Lower the legs to the left as you turn your head to look to the right. Repeat 10 more rounds to each side.

3. Bend both knees if you experience any low back or neck pain and continue to work in a variation of Jathara Paritavasana. Rest by bending the knees and hugging the legs towards the chest.

4. Extend the legs straight and slide your hands under your hips, palms down. Doing this protects the low back and makes it hard to arch the low back, which place it in an unsupported position. Engage the lower abdominals by drawing the belly button towards the spine. Extend the legs straight up so that your body is a kind of L-shape.

5. Lower both legs to the floor, one-third of the way down, pause and engage the core abdominals. Lower the legs down another third-way down, pause and engage the abdominals. Lower the legs until they hover an inch or two above the floor. Exhale and lift the legs to the top as slowly as you can, keeping the belly muscles engaged throughout. Rest by bending the knees and hugging the legs towards the chest, rolling left to right.

6. Roll up to sit. Bend the knees and place the feet flat on the mat in front of you so that the feet are hips-width distance apart. Extend your arms forward as if someone were holding each wrist. Do not sink in the low back. Engage the lower abdominals. Lift the right leg and straighten it. Lower the foot. Repeat to the second side. Repeat one more time each side.

7. Lift both legs to straight and bring your arms straight up, so your fingertips face the ceiling. Lift the chest and draw the muscles of the upper back down towards the waist (trapezius). Bend both knees and lower the arms down by the sides of the legs into a variation of Navasana, Boat Pose. Remain for 5 breaths.

8. Extend both legs to straight and remain for another 5 breaths. Set your eyes on the toes for the classic dristi, or place to gaze and steady your balance. Set the feet down flat on your mat, hands down by your side. Rest by coming into Sukhasana, Easy Pose, by coming into a comfortable, cross-legged, seated position.

Tips & Warnings

• Do not do this pose if you have neck, low back pain, or if you are pregnant. Some women who are on a menstrual cycle may find Navasana creates discomfort, others may not.