Poses >> Navasana

Navasana

Nava (Boat)
Asana (Posture)

This is one of my favorite asanas, because it allows me to cycle though any negative or stagnant chi or prana (energy) in our dan-tien (energy center) or uddiyana bandha (navel lock). The bandhas are channels that regulate the pathways of energy. Fear and stress build a dam blocking the flow of energy needed to keep the body youthful and healthy. Navasana helps to churn up gut emotions that may be blocking the flow of energy from the upper and lower hemispheres of the body. Notice when practicing navasana what types of emotions arise, like anger, fear, or frustration. Does your breath change? Recognizing the link between emotions and the flow of the breath will help you deepen your practice.

The physical challenge is different for each student. Some students cannot connect with their core energy either from lack of strength or scarring from surgeries such as a c-section. For others it’s tightness in the psoas and hamstrings, making it difficult to keep the lower back lifted and the front of the body arched. Whatever the situation, there are many modifications and it’s best to use the one that allows you to build strength over time.

1. Start sitting on the ground with knees bent and feet flat on the ground.
2. Inhale, lean back and straighten the legs. (If straightening the legs is too challenging, keep the knees bent. You are also welcome to hold the back of the thighs with the hands.) Gaze to the tip of the nose, which is important to find concentration. Notice if the breath begins to increase and focus on slowing the breath down.�
3. Take three to five breaths here.�
4. On the last exhale, cross the ankles, knees to the chest, keeping your feet lifted.
5. On the inhale, press firmly through the palms of the hands and pick the hips off the ground, activating the mulabandha, or root lock.
6. Exhale and lower the hips.
7. Straighten the legs or keep the knees bent; repeat for three to five more rounds.� It can be helpful to softly smile, which takes tension off the face and jaw especially if you have a habit of clenching the teeth.

video and Text by Yogamates Featured Teacher: Alicia Johnson