Navasana (Sanskrit: नावासन; IAST: nāvāsana), Naukasana, Boat Pose, or Paripurna Navasana (Sanskrit: परिपूर्णनावासन; IAST: paripūrṇanāvāsana "Full Boat Pose") is a seated asana in modern yoga as exercise.[1]
Etymology and origins
editThe name comes from the Sanskrit words परिपूर्ण paripurna meaning "full", नाव nava meaning "boat" and आसन asana meaning "posture" or "seat".[2][3]
The pose was illustrated in the 19th century Sritattvanidhi under the name Naukāsana, also meaning boat pose.[4]
Description
editTo enter the pose from sitting, the knees are bent, and the body's weight is shifted back until the soles of the feet lift off the ground. In the pose, the body is balanced on the sitting bones, not leaning right back on to the tailbone. The spine is lengthened to broaden and lift the chest.[5]
Preparatory poses for Navasana include the standing poses Utkatasana and Uttanasana, and the seated pose Dandasana.[6]
Variations
editVariations include the easier Ardha Navasana (Sanskrit: अर्धनावासन "Half Boat Pose") with feet and body only half-raised.[7] The more difficult Ubhaya Padangusthasana has both hands grasping the toes or feet.[8]
-
Ardha Navasana -
Ubhaya Padangusthasana,
holding toes or ankles
References
edit- ^ "Yoga Journal - Full Boat Pose". Retrieved 9 April 2011.
- ^ Active Interest Media (1996). Yoga Journal. Active Interest Media. p. 51.
- ^ Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
- ^ Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. p. 69. ISBN 81-7017-389-2.
- ^ Pizer, Ann (19 July 2019). "How to Do Boat Pose (Navasana) in Yoga". Very Well Fit.
- ^ "Boat Pose". Yoga Journal. 19 October 2021. Retrieved 3 September 2022.
- ^ "Ardha Navasana (Half Boat Pose)". Retrieved 9 April 2011.
- ^ Halweil, Erika (26 February 2018). "Challenge Pose: Ubhaya Padangusthasana". Yoga Journal.
Further reading
edit- Iyengar, B. K. S. (2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9.
- Saraswati, Swami Satyananda (2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4.