Navasana – Boat Posture (Modified)

Pronounced NAH-VAHS-anna, nava means boat.  This is boat posture (modified).

This posture is found in the seated sequence of Ashtanga Vinyasa Yoga (primary series).

It is recommended to seek the guidance and supervision of a qualified yoga teacher when practicing yoga postures.

Navasana, boat posture at yogalime

Sitting on a yoga mat, pull the flesh away from under the sit bones.  Lift the pelvic floor up.  Lift in the lower back.  Lengthen the spine vertebrae by vertebra with the top of the head reaching towards the sky.  The shoulders are broad, with the shoulder blades reaching down the back towards the waist.

Inhale, drawing the navel up and in towards the spine (engage the bandhas) and gently draw both knees together towards the chest, with the feet together and the hands holding the back of the knees for support.  Keeping this foundation, tilt back, shifting the balance of weight onto the sit bones – the two bony points in the bottom.

Be mindful that the lower back is continuously lifted and not rounding.

If comfortable, you can move deeper into this pose by straightening the legs, with the feet together and the toes pointed until the legs are completely straight with the toes at eye level.  At the same time extend the arms at shoulder height, reaching both hands forwards on the outside of the legs.

The gaze is towards the nose.

Take five deep breaths in this position.  Exhale, lower the feet and hands to the floor (placing the hands beside the hips). Inhale repeat the posture.

This sequence is repeated 5 times.

“Simply be present with your own shifting energies and with the unpredictability of life as it unfolds.”  Sri K. Pattabhi Jois

Peace and love, Sky

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