Navasana

Navasana (Nava=Boat)
Tiny thoughts:
Engage your abdominal muscles babe!
I am terrible at this pose but I am about to change things around! The next time, you will be hearing. “I love this Asana!”
I have been working on my abs. Sitting in a V-shape with my sit bones grounded to the floor and holding up one leg at a time. Then holding both legs up above the ground, ENGAGE your CORE!!! I hear myself saying to myself again and again. Then I will let go of both my arms and “PLOP!” my legs fall THUD onto the ground. So.. bring it up again!!!
This helps: Rotate your thighs inward and SQUEEZE… Lengthen your spine and lift your sternum..
Anatomical focus:
Thyroid
Dristi point: Toes
Chakra: Muladhara and Swadhishthana
Benefits:

  1. Strengthens the abdomen, hip flexors, and spine
  2. Stimulates the kidneys, thyroid and prostate glands, and intestines

Contraindications:

  1. Asthma
  2. Diarrhea
  3. Headache
  4. Heart problems
  5. Insomnia
  6. Low blood pressure
  7. Menstruation
  8. Pregnancy

Neck injury: Sit with back against the wall to perform this pose. As you tilt your head back, rest the back of your head on the wall.
Prop for help!
Often its difficult to straighten the raised legs. Bend your knees and loop a strap around the soles of your feet, gripping firmly in your hands. Inhale, lean the torso back, then exhale and lift and straighten your legs, adjusting the strap to keep it taut. Push the feet firmly against the strap.
Instructions:
Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing towards the feet and strengthen the arms. Lift through the sternum and lean back slightly. Make sure your back is straight; continue to lengthen the front of your torso between the pubis and the top sternum. Sit on the ‘tripod’ of your sit bones and tailbone.
Exhale and bend your knees, then lift your feet off the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. Straighten your knees, raising the tips of toes slightly above eye level.
Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers.
Try to keep the lower abdomen flat. Press heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.
Release the legs with an exhalation and sit upright on an inhalation.

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