Navasana (Boat Pose)

Navasana

Ardha Navasana

Ubhaya Padangusthasana

Urdhva Mukha Paschimottanasana

Navasana

• na-VAHS-ana
• “nava” = boat
• “paripurna navasana” = full boat
• “ardha navasana” = half boat
• Boat Pose

Ubhaya Padangusthasana

• Both Feet Big Toe Pose
• Also known as: Balancing Stick

Urdhva Mukha Paschimottanasana

• Upward Facing Intense Stretch of the West Pose
• Also known as: Upward Facing Forward Bend

Heart of Pose

• Hip Flexor
• Ab Strengthener

Notes

• Paripurna Navasana (Full or Complete Boat): Thighs at 45-50° angle from floor
• Ardha Navasana (Half Boat): Trunk & legs to about 30° — toes at eye level
• Challenging core strengthener that brings heat and vitality
• Can contribute to a better sitting posture over time
• Provides good conditioning for arm balances (due to work in abdominals, hip flexors and legs plus balance)

See Also

• Asana Categories
• General Alignment Principles
• Alignment Cueing

Effects / Benefits

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Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Can help develop determination and be empowering
• Said to help relieve stress

Inner Body

Inner body effects may include the following.

• Stimulates kidneys and thyroid
• Stimulates intestines