Meaning behind the Navasana attitude: structure of external strength and inner fire

No matter whether you are new to yoga or an experienced and certified teacher, yoga poses can teach you a lot about your practice and yourself. When practicing challenging yoga positions, Navasana (or "boatpose") with nava means "boat" and asana reference to "posture") is a great asana to strengthen their core and hip flexors. However, the difference between the practice of navasta and other "core exercises" such as crunches is that this old Asana also contributes to stabilizing the lower back, promotes digestive fire and builds up both inner and outer strength. BKS Iyengar emphasizes how effective the two variations of this attitude can be in order to maintain the back strength in the notorious text light on yoga; "As long as [the back] is strong and does not need support, you feel young, albeit advanced. The two asanas bring life and strength into our backs and enable us to grow old and comfortably."

Apart from strengthening the physical body, practicing postures such as Navasana has a deeper advantage that relates more to our subtle energy. If you are familiar with the chakras, you know that the belly is home to Manipura chakra, represented by the fire element and connected with willpower, self -confidence and inner strength. Navasana is strongly connected to the stomach and not only demands that we apply physical exertion, but that we also bring our inner strength and fire. When we practice Navasana, a wandering spirit ensures a shaky boat, which means that we are encouraged to draw attention to the core of our being, build up inner resistance and stir up the fire. If you feel that you are missing a certain "fiery" essence, or if you want to look for ways to strengthen your Manipura Chakra, try to work on it-or even get ahead! - Your boat pose.

structure up to the boat pose

navasana can be a challenging attitude for all of us, but above all for those who have no experience with yoga who have not been familiar with core work or have born in recent years. Fortunately, there are many options on your way to this attitude!

begin with the development of a regular practice of sun greetings, including the plank farming and transitions, which naturally build nuclear power. Another effective way to build nuclear power is to use A ceiling - but maybe not as you used ceilings beforehand! Fold the ceiling into a square on the floor and then position yourself with your feet on the ceiling in a plank position. Hold your hands tightly on the floor and push your feet up with the ceiling until you reach a downward dog position. Then slowly push back to the plank. A few rounds of it and your lower core will be lit! You can also use a yoga belt To support you in the movement in the full attitude, hold the two ends of the belt and put the middle around your feet. Get a feeling for the shape of the Asana by using the belt until you are ready to continue.

how to practice navasana

To move into the attitude, sit on the floor with bent knees and on the floor. Hold on the back of your thighs and press your knees together. At this point, start to get involved Mula Bandha or the "root locking" by lifting the pelvic floor, which intervenes deeper into the core. Pull your shoulders back and raise your chest, keeping an extended spine. When exhaling, lift your feet from the floor so that your shin legs are parallel to the ceiling. If you feel strong, stretch out your arms in front of you. Do you want to cheer on things? Remove your legs and raise your arms next to your ears, which resembles traditional asana paripurna navasana ('full boat pose' - representation of a boat with rowing) in yogic texts such as (link removed)

Navasana modifications

Try a supported variant of Navasana, which is ideal for days when your core already feels processed or if you want to take your practice gentle. Use a neck roll or yoga chair to support your feet so that you can concentrate more on your breathing instead. There are also days when your knees keep bent and your toes easily touch the ground. This can feel best for you. So remember to listen to your body and take your needs into account.

additional challenge

Refuel the fire even more by adding the Pranayama practice Kappalabhati to the attitude that aims at the umbilical center, boosting the digestive fire and builds up warmth in the body. Try to press A to strengthen your nuclei yoga block between your knees. Finally, play with the entertaining variant "Rocking the Boat" by maintaining the strong form of navasta and literally rocking back and forth. In this way you will claim the deeper core muscles that help us to stay stable while you move from the mat in life.