What is Navasana (Boat Pose)?

{"loading":false,"asana_post":{"id":"cley6o3tjqxn70aiu9luui4gr","title":"What is Navasana (Boat Pose)?","whatIsTitle":"What is Navasana (Boat Pose)?","whatIsBody":{"text":"Navasana, or Boat Pose, is a seated yoga asana that requires core strength to maintain a \"V\" shape in the body. It improves mental focus, core stamina, core balance, and core strength over time. \\nAlso, due to its physical and mental benefits, Navasana is a prominent pose in various yoga systems, like Ashtanga yoga’s primary series. This pose can be performed in multiple variations, from beginner-friendly Half Boat Pose to advanced-level Full Boat Pose.\\n","html":"<p>Navasana, or Boat Pose, is a seated yoga asana that requires core strength to maintain a \"V\" shape in the body. It improves mental focus, core stamina, core balance, and core strength over time.&nbsp;</p><p>Also, due to its physical and mental benefits, Navasana is a prominent pose in various yoga systems, like Ashtanga yoga’s primary series. This pose can be performed in multiple variations, from beginner-friendly Half Boat Pose to advanced-level Full Boat Pose.</p><p></p>"},"overview":{"text":"The name Navasana or Naukasana is a combination of Sanskrit words Nava, meaning \"Boat,\" and Asana, meaning \"Posture\" or \"Seat.\"\\n\n\\nThere are various references for the use of boats in Hindu Mythology. One of them is about the first human on earth, ‘Manu.’ The story narrates events of a great flood (Pralaya), during which Manu tied his boat to a gigantic fish’s horn (the fish was the incarnation of Lord Vishnu) and carried all the Vedas, Scriptures, plants and animals, to a safe place; at the top of Mount Meru.\\nThis posture was first introduced as a yoga pose in the 19th century \\nSritattvanidhi\\n as Nauksana and Purna Nauksana. \\nSanskrit Name:\\n नावासन       \\nPronunciation:\\n \\nNAUK-AAHS-uh-nuh\\nPose Type:\\n Seated             \\nAlso known as: \\nBoat Pose or Paripurna Navasana (Full Boat Pose)\\nStrengthens: \\nCore, Spine, Glutes, and Mental Consciousness  \\nStretches: \\nNone\\n\\nHealth Benefits of Navasana \\nImproves core strength. \\nIncreases mental consciousness.\\nStrengthens the abdominal muscles.\\nReduces neck, back, and spine pain.\\nAids in weight loss around the abdomen. \\nLengthens and strengthens spine tissues.\\nImproves digestion and enhances metabolism.\\nActivates chakra healing with improved hormonal balance.\\nWhen to Avoid Performing Navasana?\\nAvoid if you are pregnant.\\nAvoid during menstruation. \\nAvoid if you have abdominal cramps.\\nAvoid if you’ve had a recent injury or surgery.\\nAvoid if you have severe ailments like high blood pressure, heart problems, or asthma.\\n","html":"<p>The name Navasana or Naukasana is a combination of Sanskrit words Nava, meaning &quot;Boat,&quot; and Asana, meaning &quot;Posture&quot; or &quot;Seat.&quot;</p><p><br></p><p>There are various references for the use of boats in Hindu Mythology. One of them is about the first human on earth, ‘Manu.’ The story narrates events of a great flood (Pralaya), during which Manu tied his boat to a gigantic fish’s horn (the fish was the incarnation of Lord Vishnu) and carried all the Vedas, Scriptures, plants and animals, to a safe place; at the top of Mount Meru.</p><p>This posture was first introduced as a yoga pose in the 19th century <em>Sritattvanidhi</em> as Nauksana and Purna Nauksana. </p><p><strong>Sanskrit Name:</strong> नावासन       <strong>Pronunciation:</strong> <em>NAUK-AAHS-uh-nuh</em></p><p><strong>Pose Type:</strong> Seated             <strong>Also known as: </strong>Boat Pose or Paripurna Navasana (Full Boat Pose)</p><p><strong>Strengthens: </strong>Core, Spine, Glutes, and Mental Consciousness  </p><p><strong>Stretches: </strong>None</p><p></p><h2><strong>Health Benefits of Navasana </strong></h2><ul><li><div><p>Improves core strength. </p></div></li><li><div><p>Increases mental consciousness.</p></div></li><li><div><p>Strengthens the abdominal muscles.</p></div></li><li><div><p>Reduces neck, back, and spine pain.</p></div></li><li><div><p>Aids in weight loss around the abdomen. </p></div></li><li><div><p>Lengthens and strengthens spine tissues.</p></div></li><li><div><p>Improves digestion and enhances metabolism.</p></div></li><li><div><p>Activates chakra healing with improved hormonal balance.</p></div></li></ul><h2><strong>When to Avoid Performing Navasana?</strong></h2><ul><li><div><p>Avoid if you are pregnant.</p></div></li><li><div><p>Avoid during menstruation. </p></div></li><li><div><p>Avoid if you have abdominal cramps.</p></div></li><li><div><p>Avoid if you’ve had a recent injury or surgery.</p></div></li><li><div><p>Avoid if you have severe ailments like high blood pressure, heart problems, or asthma.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Navasana (Boat Pose)?","howToDoBody":{"text":"Navasana is a great pose for strengthening your core muscles, especially your hip flexors, abdominals, and lower back. This experience can also help you find mind and body balance by continually engaging your abs and focusing on your breath. \\nSo, here are the four phases to get started with Boat Pose Practice.\\n\\nPart 1 - Preparatory Poses for Navasana \\nThe majority of the Navasana practice requires a strong core. Still, if you are not well balanced around your core muscles, you can start with some activation exercises for the abdomen, hip flexors, and lower body muscles. Here is the list of some preparatory poses for the boat pose: \\n1. Surya Namaskar (Sun Salutations) -\\n Begin your practice with a few rounds of Surya Namaskar to warm up your body and open up any tense muscles. \\n\\nDuring Sun Salutations, make sure your breathing is in sync with your body movement. Practice for roughly six rounds on each side while paying attention to your body’s expansion. Allow yourself to sink deeply into each stretch. After six rounds, get into Tadasana and relax.\\n2. Brahmacharyasana Variation (L-Sit Variation)- \\nSit in Dandasana and stretch your legs as your toes are pointing forward. Now, slowly lift one leg and hold it up for 10 seconds. Make sure to lift the leg using complete core engagement.\\n\\nRepeat on the other leg and do this whole process three to five more times on both sides. This L-Sit pose variation is a core strengthening drill that helps activate the muscle around your core when you balance in the boat pose. \\n3. Brahmacharyasana (L-Sit Pose) - \\nOnce the core is activated and if you feel even more powerful, go ahead and lift both legs raised from the ground and balance the L shape on the arms.\\n\\nThis pose will further enhance the core and arms strengthening process (especially for beginners) and help to create a stronger foundation for the Full Boat pose, for which the arm strength is also necessary\\n\\nPart 2: Step-by-Step Instructions to Perform Navasana \\nHere are the following steps for practicing Boat Position: \\nStep 1:\\n Sit in the middle of the mat, with your legs extended and your arms relaxed at your sides. \\nStep 2:\\n If your lower back hurts, you can place a block behind your lower back for added support.\\nStep 3:\\n Shift your body weight to the back of your sitting bones, making sure to not roll onto your tailbone and keep your breath normal. Here, core strength comes into play. \\nStep 4:\\n Make sure your head and back are inclined but still placed in one straight line. Keep the core tight, legs stretched with toes pointing. \\nStep 5:\\n Place your arms in front of you like ripples on which the boat would float. Make sure your fingers also point in the same direction as your feet. \\nStep 6:\\n Lean a bit more backward, inhale deeply and lift your legs off the mat, and extend your arms until parallel with the mat. Try to straighten both legs in full boat pose if possible. \\nStep 7:\\n Hold your breath in this position for a few seconds, then drop your legs on the mat and exhale deeply.  \\n\\nBreath Awareness: \\nFollow a normal breathing pace while getting into the pose. \\nInhale deeply while lifting the legs and engaging the core muscles. \\nExhale twice the size you inhale while dropping the legs. \\nIf you are strong enough to hold this pose longer, make sure to take small breaths during the elongated hold. \\nPerformance Duration for Beginners:\\n Hold the boat pose for 30 to 60 seconds. \\nPerformance Duration for Advanced: \\nHold the boat pose for 1 to 5 minutes. \\n\n\\nPart 3: Things to Keep in Mind\\nIf this is your first time performing boat position, keep a few of the below-listed points in mind:\\nFix your gaze -\\n Balancing in Boat Pose will be challenging during the first few attempts, and that's normal. To make it into this position faster, learn to focus your gaze at one fixed spot in front of you. Or, you can close your eyes and focus on your third eye spot (in the middle of your eyebrows) for a more extended balance.\\nEngage the muscles - \\nIf you find yourself losing your balance, it can be due to loose muscles and poor engagement in the muscle groups that are required for balancing. So, make sure your legs are tight and pointing; the same goes for your arms and your core (abdomen, hip flexors, and lower back); make sure they are all super tight. \\nPart 4: Relaxing Poses After Navasana\\nAfter practicing the boat pose, you might feel intense pressure around your whole core or even intense vibrations around your lower body. That’s why it’s vital to perform the following relaxation poses after Navasana practice: \\n\n\\n1. Paschimottanasana (Seated Forward Bend Pose):\\n After Boat Pose practice, lower your legs on the ground and get into a seated staff pose. Now, arch your back, lean forward by bending your body onto your legs, and rest your forehead here for a few long exhales.\\n\\nAs you relax in this pose, breathe deeply and release all the excess tension from the lower back, spine, core, and legs. Hold this posture for one-to-two minutes. \\n2. Adho Mukha Svanasana (Downward Facing Dog Pose): \\nThis pose is very similar to the Full Boat Pose, but it is a counteract. It’s helpful if you relax your legs and arms even deeper in this pose, especially after a long practice of Full Boat Pose. \\n\\nJust place your four limbs on the ground and flex your arms and calves as you stretch in the pose. Stay here for one-to-two minutes. You can move your legs in a walking motion or flex deeper with your arms to open your chest and back muscles. \\n3. Pawanmuktasana (Wind-Releasing Pose): \\nBend your knees to chest and hold both your legs with your arms. You can even rock here on your back with the help of little momentum. \\n\\nThis pose will help you relax the hip-flexors spine and compress the abdomen further for enhanced digestive tract function. ","html":"<p>Navasana is a great pose for strengthening your core muscles, especially your hip flexors, abdominals, and lower back. This experience can also help you find mind and body balance by continually engaging your abs and focusing on your breath.&nbsp;</p><p>So, here are the four phases to get started with Boat Pose Practice.</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Navasana&nbsp;</strong></h3><p>The majority of the Navasana practice requires a strong core. Still, if you are not well balanced around your core muscles, you can start with some activation exercises for the abdomen, hip flexors, and lower body muscles. Here is the list of some preparatory poses for the boat pose:&nbsp;</p><p><strong>1. Surya Namaskar (Sun Salutations) -</strong> Begin your practice with a few rounds of Surya Namaskar to warm up your body and open up any tense muscles.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1584,height:866/ZIgGqxyxSD8qaRSrSDcQ\" alt=\"Surya Namaskar (Sun Salutations)\" title=\"Surya Namaskar (Sun Salutations)\" width=\"600\" height=\"350\"><p>During Sun Salutations, make sure your breathing is in sync with your body movement. Practice for roughly six rounds on each side while paying attention to your body’s expansion. Allow yourself to sink deeply into each stretch. After six rounds, get into Tadasana and relax.</p><p><strong>2. Brahmacharyasana Variation (L-Sit Variation)-&nbsp;</strong></p><p>Sit in Dandasana and stretch your legs as your toes are pointing forward. Now, slowly lift one leg and hold it up for 10 seconds. Make sure to lift the leg using complete core engagement.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:580,height:328/8XWtDvQIWx8vrrDG3QwS\" alt=\"Brahmacharyasana Variation (L-Sit Variation)\" title=\"Brahmacharyasana Variation (L-Sit Variation)\" width=\"600\" height=\"350\"><p>Repeat on the other leg and do this whole process three to five more times on both sides. This L-Sit pose variation is a core strengthening drill that helps activate the muscle around your core when you balance in the boat pose.&nbsp;</p><p><strong>3. Brahmacharyasana (L-Sit Pose) -&nbsp;</strong></p><p>Once the core is activated and if you feel even more powerful, go ahead and lift both legs raised from the ground and balance the L shape on the arms.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1204,height:804/4NxvyZ22Q5C5yB8FoIKu\" alt=\"Brahmacharyasana (L-Sit Pose)\" title=\"Brahmacharyasana (L-Sit Pose)\" width=\"600\" height=\"350\"><p>This pose will further enhance the core and arms strengthening process (especially for beginners) and help to create a stronger foundation for the Full Boat pose, for which the arm strength is also necessary</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Navasana&nbsp;</strong></h3><p>Here are the following steps for practicing Boat Position:&nbsp;</p><p><strong>Step 1:</strong>&nbsp;Sit in the middle of the mat, with your legs extended and your arms relaxed at your sides.&nbsp;</p><p><strong>Step 2:</strong>&nbsp;If your lower back hurts, you can place a block behind your lower back for added support.</p><p><strong>Step 3:</strong>&nbsp;Shift your body weight to the back of your sitting bones, making sure to not roll onto your tailbone and keep your breath normal. Here, core strength comes into play.&nbsp;</p><p><strong>Step 4:</strong>&nbsp;Make sure your head and back are inclined but still placed in one straight line. Keep the core tight, legs stretched with toes pointing.&nbsp;</p><p><strong>Step 5:</strong>&nbsp;Place your arms in front of you like ripples on which the boat would float. Make sure your fingers also point in the same direction as your feet.&nbsp;</p><p><strong>Step 6:</strong>&nbsp;Lean a bit more backward, inhale deeply and lift your legs off the mat, and extend your arms until parallel with the mat. Try to straighten both legs in full boat pose if possible.&nbsp;</p><p><strong>Step 7:</strong>&nbsp;Hold your breath in this position for a few seconds, then drop your legs on the mat and exhale deeply.&nbsp;&nbsp;</p><p></p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p>Follow a normal breathing pace while getting into the pose.&nbsp;</p></div></li><li><div><p>Inhale deeply while lifting the legs and engaging the core muscles.&nbsp;</p></div></li><li><div><p>Exhale twice the size you inhale while dropping the legs.&nbsp;</p></div></li><li><div><p>If you are strong enough to hold this pose longer, make sure to take small breaths during the elongated hold.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the boat pose for 30 to 60 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the boat pose for 1 to 5 minutes.&nbsp;</p><h3><br><strong>Part 3: Things to Keep in Mind</strong></h3><p>If this is your first time performing boat position, keep a few of the below-listed points in mind:</p><ul><li><div><p><strong>Fix your gaze -</strong> Balancing in Boat Pose will be challenging during the first few attempts, and that's normal. To make it into this position faster, learn to focus your gaze at one fixed spot in front of you. Or, you can close your eyes and focus on your third eye spot (in the middle of your eyebrows) for a more extended balance.</p></div></li></ul><ul><li><div><p><strong>Engage the muscles -&nbsp;</strong>If you find yourself losing your balance, it can be due to loose muscles and poor engagement in the muscle groups that are required for balancing. So, make sure your legs are tight and pointing; the same goes for your arms and your core (abdomen, hip flexors, and lower back); make sure they are all super tight.&nbsp;</p></div></li></ul><h3><strong>Part 4: Relaxing Poses After Navasana</strong></h3><p>After practicing the boat pose, you might feel intense pressure around your whole core or even intense vibrations around your lower body. That’s why it’s vital to perform the following relaxation poses after Navasana practice:&nbsp;</p><p><br><strong>1. Paschimottanasana (Seated Forward Bend Pose):</strong> After Boat Pose practice, lower your legs on the ground and get into a seated staff pose. Now, arch your back, lean forward by bending your body onto your legs, and rest your forehead here for a few long exhales.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1125,height:750/NBzV1mxvSYeT7DMnC7l3\" alt=\"Paschimottanasana (Seated Forward Bend Pose)\" title=\"Paschimottanasana (Seated Forward Bend Pose)\" width=\"600\" height=\"350\"><p>As you relax in this pose, breathe deeply and release all the excess tension from the lower back, spine, core, and legs. Hold this posture for one-to-two minutes.&nbsp;</p><p><strong>2. Adho Mukha Svanasana (Downward Facing Dog Pose):&nbsp;</strong>This pose is very similar to the Full Boat Pose, but it is a counteract. It’s helpful if you relax your legs and arms even deeper in this pose, especially after a long practice of Full Boat Pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5334,height:3556/lKKgvg3tR8SbpYhBQEyf\" alt=\"Adho Mukha Svanasana (Downward Facing Dog Pose)\" title=\"Adho Mukha Svanasana (Downward Facing Dog Pose)\" width=\"600\" height=\"350\"><p>Just place your four limbs on the ground and flex your arms and calves as you stretch in the pose. Stay here for one-to-two minutes. You can move your legs in a walking motion or flex deeper with your arms to open your chest and back muscles.&nbsp;</p><p><strong>3. Pawanmuktasana (Wind-Releasing Pose):&nbsp;</strong></p><p>Bend your knees to chest and hold both your legs with your arms. You can even rock here on your back with the help of little momentum.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:640,height:427/8ogvfHg6SwaXfTYLu8z3\" alt=\" Pawanmuktasana (Wind-Releasing Pose)\" title=\" Pawanmuktasana (Wind-Releasing Pose)\" width=\"600\" height=\"350\"><p>This pose will help you relax the hip-flexors spine and compress the abdomen further for enhanced digestive tract function.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"You can practice this position in various ways or with a few modifications. The addition of yoga props can make the practice more manageable and enjoyable. Here are a few modified poses:\\nEasy Boat Pose:\\n This is the most simple variation for those just starting their yoga practice. Simply, keep your toes touching the ground in a semi-boat stance. \\n\\nIf you find it challenging to balance on your inclined back, this pose will help you find that fundamental strength over time. \\n\\nUse a yoga block: \\nIf you’re having difficulty balancing, consider placing your lifted legs on a yoga block. \\n\\nThe key here is to try and avoid relying on the block for support; simply keep your core tight and touch your heels on the block for slight assistance, and to gain some moral support. The yoga block will add strength to your hip flexors and lower core muscles over time.\\n\\nUse a yoga strap for Full Boat Pose: \\nIf you are moving towards the advanced variation of the Boat Pose, you might experience strain around the lower back and arms. So, consider using a yoga strap for deeper assistance. \\n\\nStart by looping the strap in both hands, and then in between both hands, place your feet on the strap. With added support from the strap, you’ll find that it’s easier to straighten both your legs in full boat pose practice. Also, the yoga strap will assist you in holding the boat pose longer. ","html":"<p>You can practice this position in various ways or with a few modifications. The addition of yoga props can make the practice more manageable and enjoyable. Here are a few modified poses:</p><ul><li><div><p><strong>Easy Boat Pose:</strong> This is the most simple variation for those just starting their yoga practice. Simply, keep your toes touching the ground in a semi-boat stance.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:683/tdOqX5L0TyWvXRGJQlRz\" alt=\"Easy Boat Pose\" title=\"Easy Boat Pose\" width=\"600\" height=\"350\"><p>If you find it challenging to balance on your inclined back, this pose will help you find that fundamental strength over time.&nbsp;</p><p></p><ul><li><div><p><strong>Use a yoga block:&nbsp;</strong>If you’re having difficulty balancing, consider placing your lifted legs on a yoga block.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/o9F8gGTRwCEYl12hgrwH\" alt=\"Use a yoga block\" title=\"Use a yoga block\" width=\"600\" height=\"350\"></div></li></ul><p>The key here is to try and avoid relying on the block for support; simply keep your core tight and touch your heels on the block for slight assistance, and to gain some moral support. The yoga block will add strength to your hip flexors and lower core muscles over time.</p><p></p><ul><li><div><p><strong>Use a yoga strap for Full Boat Pose:&nbsp;</strong>If you are moving towards the advanced variation of the Boat Pose, you might experience strain around the lower back and arms. So, consider using a yoga strap for deeper assistance.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:856,height:610/TN4T6MTRuiO6mnl1zcYb\" alt=\"Use a yoga strap for Full Boat Pose\" title=\"Use a yoga strap for Full Boat Pose\" width=\"600\" height=\"350\"></div></li></ul><p>Start by looping the strap in both hands, and then in between both hands, place your feet on the strap. With added support from the strap, you’ll find that it’s easier to straighten both your legs in full boat pose practice. Also, the yoga strap will assist you in holding the boat pose longer.&nbsp;</p>"},"modificationsAndPropsTitle":"Navasana Modifications and Props","variationsTitle":"Navasana Variations to Consider","variationsBody":{"text":"Keep in mind that different students have varying abilities and strengths for every yoga asana. So, it's good to explore variations of Navasana so that students can choose the best interpretation that works for them. Now, take a look below to find your best Boat Pose variation: \\n1. Half Boat Pose: \\nIf you still need to develop strength in your legs, bend your knees and gradually work your way into the main position over time with practice. \\n\\nHolding onto this bent knee variation will help you gradually build strength around the hamstrings and quadriceps while minimizing the pressure on the core.\\n2. Revolved Heron Pose Variation: \\nThis is an intermediate-level variation for those who want to work on their leg and hip flexor strength. Engagement and focus on activating only one leg at a time make it easy to maintain balance, while strengthening your hip flexors. \\n\\nOnce you feel stronger balancing this pose on one leg, you can lift the other leg slightly off the mat for an intense burn in the lower abdomen. \\n3. Hollow Boat Pose: \\nThis is an advanced variation, only for yoga practitioners who have already developed a considerable amount of core strength. To hold this for even a few minutes, you need hardcore strength around the lower back, hip flexors, neck, and the whole abdomen. \\n\\nAll the muscles are tensed and engaged throughout this variation of boat pose. Also, this pose is highly recommended for those who are seeking to lose fat around the waist and front tights","html":"<p>Keep in mind that different students have varying abilities and strengths for every yoga asana. So, it's good to explore variations of Navasana so that students can choose the best interpretation that works for them. Now, take a look below to find your best Boat Pose variation:&nbsp;</p><p><strong>1. Half Boat Pose:&nbsp;</strong>If you still need to develop strength in your legs, bend your knees and gradually work your way into the main position over time with practice.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5365,height:3577/StgPQvShRYi74SEg1DME\" alt=\"Half Boat Pose\" title=\"Half Boat Pose\" width=\"600\" height=\"350\"><p>Holding onto this bent knee variation will help you gradually build strength around the hamstrings and quadriceps while minimizing the pressure on the core.</p><p><strong>2. Revolved Heron Pose Variation:&nbsp;</strong>This is an intermediate-level variation for those who want to work on their leg and hip flexor strength. Engagement and focus on activating only one leg at a time make it easy to maintain balance, while strengthening your hip flexors.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:400/XibV9aUTtiL4TeiC3EjA\" alt=\"Revolved Heron Pose Variation\" title=\"Revolved Heron Pose Variation\" width=\"600\" height=\"350\"><p>Once you feel stronger balancing this pose on one leg, you can lift the other leg slightly off the mat for an intense burn in the lower abdomen.&nbsp;</p><p><strong>3. Hollow Boat Pose:&nbsp;</strong>This is an advanced variation, only for yoga practitioners who have already developed a considerable amount of core strength. To hold this for even a few minutes, you need hardcore strength around the lower back, hip flexors, neck, and the whole abdomen.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/EHlmDmj1RXGzh1qIgUEg\" alt=\"14.png\" title=\"14.png\" width=\"600\" height=\"350\"><p>All the muscles are tensed and engaged throughout this variation of boat pose. Also, this pose is highly recommended for those who are seeking to lose fat around the waist and front tights</p>"},"levelUpTitle":"Level-Up Poses After Navasana for Advanced Yogis","similarTitle":"Similar Seated Poses like Navasana ","similarBody":{"text":"Here is a list of some seated yoga poses that are similar to Padmasana practice. Take a look below: \\nKrounchasana (Heron Pose)\\nAkarna Dhanurasana (The Shooting Bow Pose)\\nMerudandasana (Spinal Column Pose)\\nUbhaya Padangusthasana (Both Big Toe Pose) \\n","html":"<p>Here is a list of some seated yoga poses that are similar to Padmasana practice. Take a look below:&nbsp;</p><ol><li><div><p>Krounchasana (Heron Pose)</p></div></li><li><div><p>Akarna Dhanurasana (The Shooting Bow Pose)</p></div></li><li><div><p>Merudandasana (Spinal Column Pose)</p></div></li><li><div><p>Ubhaya Padangusthasana (Both Big Toe Pose)&nbsp;</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Navasana","levelUpBody":{"text":"Take your practice of strengthening the core a step even further by increasing the level of difficulty. These poses can help: \\nLevel-Up Pose 1 - \\nParivrtta Navasana (Revolved Boat Pose)\\nLevel-Up Pose 2 - \\nUbhaya Padangusthasana (Both Big Toe Pose) \\nLevel-Up Pose 3 - \\nMerudandasana (Spinal Column Pose)\\nLevel-Up Pose 4 - \\nUrdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)\\n\\nParivrtta Navasana (Revolved Boat Pose)\\n\\n\\nUbhaya Padangusthasana (Both Big Toe Pose)\\n \\n\\n\\nMerudandasana (Spinal Column Pose)\\n\\n\\nUrdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)","html":"<p>Take your practice of strengthening the core a step even further by increasing the level of difficulty. These poses can help:&nbsp;</p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Parivrtta Navasana (Revolved Boat Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Ubhaya Padangusthasana (Both Big Toe Pose)&nbsp;</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Merudandasana (Spinal Column Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:736,height:736/Xw7qwdUdSRwNV0YR2sE0\" alt=\"Parivrtta Navasana (Revolved Boat Pose)\" title=\"Parivrtta Navasana (Revolved Boat Pose)\" width=\"600\" height=\"350\"><p><u><em><strong>Parivrtta Navasana (Revolved Boat Pose)</strong></em></u></p><p><u><em><strong></strong></em></u></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5371,height:3581/9Ji29DEtQQyzqII9iIlC\" alt=\"Ubhaya Padangusthasana (Both Big Toe Pose) \" title=\"Ubhaya Padangusthasana (Both Big Toe Pose) \" width=\"600\" height=\"350\"><p><u><em><strong>Ubhaya Padangusthasana (Both Big Toe Pose)</strong></em></u><em><strong>&nbsp;</strong></em></p><p><em><strong></strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/4BJSMmWIRaSgcAHWv1Uj\" alt=\"17.jpg\" title=\"17.jpg\" width=\"600\" height=\"350\"><p><u><em><strong>Merudandasana (Spinal Column Pose)</strong></em></u></p><p><u><em><strong></strong></em></u></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5164,height:3443/Vo5T3LPyS0ab4u8f5qxQ\" alt=\"Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)\" title=\"Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)\" width=\"600\" height=\"350\"><p><u><em><strong>Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch)</strong></em></u></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Navasana or Boat Pose.","breadcrumbName":"Navasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":330,"UUID":"55971e0f-1177-44e3-b30e-45df7ae4029d","TagID":232,"Question":"How do I practice a Navasana pose?\n","Answer":"<p><strong style=\"color: rgb(14, 16, 26);\"> </strong><span style=\"color: rgb(14, 16, 26);\">Here are the following steps to do a Navasnana pose:</span></p><p><br></p><ol><li>Begin in a seated position.&nbsp;</li><li>Keep your knees bent with both feet placed on the ground.&nbsp;</li><li>Inhale and engage your core muscles as you lift your feet from the ground.</li><li>Balance on your tailbone.&nbsp;</li><li>Once you feel comfortable balancing, straighten both legs.&nbsp;</li><li>Stretch out both your hands in front and hold for a few seconds.&nbsp;</li><li>Finally, place your feet back on the ground with a deep exhale.</li></ol>","Position":1,"CreatedDate":"2023-03-07 11:45:22","ModifiedDate":"2023-03-07 11:45:33","Tags":null},{"ID":331,"UUID":"28c8a642-8737-4ce9-b3b9-a781fc3af7c3","TagID":232,"Question":"What are the benefits of Navasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The benefits of Navasana include the following:&nbsp;</span></p><p><br></p><ul><li>Improves digestion.&nbsp;</li><li>Burns fat around the waist and thighs.&nbsp;</li><li>Stretches, lengthens, and strengthens the core muscles.&nbsp;</li><li>Increases mind and body connection.&nbsp;</li></ul><p><br></p>","Position":2,"CreatedDate":"2023-03-07 11:46:04","ModifiedDate":"2023-03-07 11:46:04","Tags":null},{"ID":332,"UUID":"15491d3c-799e-4287-af6d-940f7b59ba1e","TagID":232,"Question":"Can a beginner perform Boat Pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">If you are just starting as a beginner, it is not advised to perform Boat Pose without any core strength. Beginners can start with a few core strengthening drills to make balancing more comfortable and flawless.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-07 11:46:24","ModifiedDate":"2023-03-07 11:46:24","Tags":null},{"ID":333,"UUID":"3b47cdb0-d94b-4fc8-8db7-5ad834c20c02","TagID":232,"Question":" What is Ardha Navasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Ardha Navasana is Half Boat Pose. Here, you balance the body in a semi-v shape by keeping the knees bent, and both arms stretched out in front. This pose is best suited for intermediate-level yoga practitioners with some level of core strength. </span></p>","Position":4,"CreatedDate":"2023-03-07 11:46:48","ModifiedDate":"2023-03-07 11:46:48","Tags":null},{"ID":334,"UUID":"f0c2d9ed-f786-46ec-bda6-6087800f1ca7","TagID":232,"Question":"What is the Navasana position?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Navasana or Naukasnana is a seated core-balance pose. Due to its appearance similar to a boat, it's been named Boat Pose. This position keeps your ribs, abdomen, and hip flexors super engaged and makes it easier for you to gain more core strength over time. The more often you perform the Navasana position, the more power you'll gain for related balance asanas.</span></p><p><br></p>","Position":5,"CreatedDate":"2023-03-07 11:47:12","ModifiedDate":"2023-03-07 11:47:12","Tags":null}],"yoga_details":{"ID":232,"UUID":"505a6bb0-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Navasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Navasana","Description":"","Slug":"navasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1678185981/asana/Navasana.jpg","Tagline":"Navasana will strengthen the core as well as help you tone the abs. 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","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Ardha Chandrasana or Half Moon Pose.\n","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":277,"UUID":"505a6dfb-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Bharadvajasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Bharadvajasana","Description":"","Slug":"bharadvajasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681298017/asana/1_1.png","Tagline":"Sit with your torso twisted & improve overall muscle mobility.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bharadvajasana     \n","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":278,"UUID":"505a6e05-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Hanumanasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Hanumanasana","Description":"","Slug":"hanumanasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681447224/asana/1_45.jpg","Tagline":"For lower body strength, flexibility, & lengthening, get into Hanumanasana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Hanumanasana or Monkey Pose. 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While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.\\nTo honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.\\nFollow the below yoga postures and breathwork exercises to get started creating a whole new you.\\n\\n10 Cleansing Yoga Postures To Practice\\n\\n1.Seated Spinal Twist\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n2. Eagle pose\\n\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Supine Twist\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Knees to Chest\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n7. Revolved Triangle pose\\n\\nStand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n8. Boat pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n\n9. Yogi Squat\\n\\nStart by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.\\n\\n10. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\n\\nCleansing Pranayama\\n\n1.Bellows Breath\\nSit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.\\n\\n2. Breath of Fire\\nJust like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.\n\\n3. Three Part Breath\\nSit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.","html":"<p>Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.</p><p>To honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.</p><p>Follow the below yoga postures and breathwork exercises to get started creating a whole new you.</p><p><strong></strong></p><h2><strong>10 Cleansing Yoga Postures To Practice</strong></h2><p></p><h2>1.Seated Spinal Twist</h2><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist Pose\" title=\"seatedtwist.jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><h3>2. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:3360,height:5040/uP9xgDYzSEyywqAfVi2z\" alt=\"Eagle pose\" title=\"pexels-miriam-alonso-7592505.jpg\" width=\"3360\" height=\"5040\" /><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.<br></p><h3>3. Downward Facing Dog</h3><img src=\"https://media.graphassets.com/resize=width:1000,height:1000/KdCLkmIgQBuDiicsIpTN\" alt=\"Downward Facing Dog Pose\" title=\"downdog.jpg\" width=\"1000\" height=\"1000\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3>4. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3>5. Supine Twist</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine Twist Pose\" title=\"supine.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3>6. Knees to Chest</h3><img src=\"https://media.graphassets.com/resize=width:5541,height:3832/6yNGHrpRT1iUuEtd8XsR\" alt=\"Knees to Chest Pose\" title=\"wind.JPG\" width=\"5541\" height=\"3832\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.</p><p></p><h3>7. Revolved Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:5214,height:3476/ZxQUHmURT62cCe4vCXdJ\" alt=\"Revolved Triangle pose\" title=\"Extended Side Angle.JPG\" width=\"5214\" height=\"3476\" /><p>Stand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>8. Boat pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/n12r1DWuScG5vhaFkrXq\" alt=\"Boat pose\" title=\"Boat pose.JPG\" width=\"6000\" height=\"4000\" /><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><h3><br>9. Yogi Squat</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/GYTPgujxQKqCSXiKTP4q\" alt=\" Yogi Squat Pose\" title=\"yogisquat.jpg\" width=\"7008\" height=\"4672\" /><p>Start by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.</p><p></p><h3>10. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p><br></p><h2><strong>Cleansing Pranayama</strong></h2><h3><br>1.Bellows Breath</h3><p>Sit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.</p><p></p><h3>2. Breath of Fire</h3><p>Just like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.<br></p><h3>3. Three Part Breath</h3><p>Sit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.</p>"},"category":[]}]},{"status":"success","post":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.</p><p></p><h2><strong>Why Bodybuilders Need Yoga</strong></h2><p></p><p>Intense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.</p><p>Along with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.<br></p><p>Yoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.<br></p><h2><strong>Practicing Yoga for Bodybuilding</strong><br></h2><p>Before you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.</p><p>Start by working with a certified yoga instructor. At <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.<br></p><p>While practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.</p><p><br></p><h2><strong>10 Effective Yoga Poses for Bodybuilders -</strong><br></h2><p>You can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.<br></p><h3>1. Downward Facing Dog Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/SnMDfzz9RomeMkWRhbPh\" alt=\"Adho Mukha Svanasana (Downward Facing Dog)\" title=\"1 Adho Mukha Svanasana (Downward Facing Dog).jpg\" width=\"3504\" height=\"2336\" /><p>This classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.</p><p></p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>2. Low Lunge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8FvYhroSjCLaQTJNY5hw\" alt=\"Anjaneyasana (Low Lunge)\" title=\"2 Anjaneyasana (Low Lunge).jpg\" width=\"3504\" height=\"2336\" /><p>There’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.<br></p><p>From Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.</p><p><br></p><h3>3. Standing Forward Fold Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/W3GMPbsRWOB4vAdMh9Bg\" alt=\"Uttanasana (Standing Forward Fold)\" title=\"3 Uttanasana (Standing Forward Fold).jpg\" width=\"3000\" height=\"2000\" /><p><br></p><p>This pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.</p><p></p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h3>4. Cat-Cow Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:1796/7wqcfDVSSAm3SUTrxe8q\" alt=\"Marjalasana (Cat-Cow)\" title=\"4 Marjalasana (Cat).jpg\" width=\"3000\" height=\"1796\" /><p>While this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.</p><p></p><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>5. Cobra Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>After an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.</p><p></p><p>Start by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.</p><p><br></p><h3>6. Bridge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setubandhasana (Bridge)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>You can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.<br></p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.<br></p><p></p><h3>7. Plank<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/UVhNTjYBTM6VCyB9whL5\" alt=\"Phalakasana (Plank pose)\" title=\"7 Phalakasana (Plank pose).jpg\" width=\"3504\" height=\"2336\" /><p>This is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.</p><p></p><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p><br></p><h3>8. Locust Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/sQkRxylPTyKPGMkQdT6O\" alt=\"Shalabhasana (Locust)\" title=\"8 Shalabhasana (Locust).jpg\" width=\"3000\" height=\"2000\" /><p>Sciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.<br></p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.<br></p><h3>9. Boat Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:2120,height:1416/5XTkKYmDS4qNDdhaXpTp\" alt=\"Navasana (Boat Pose)\" title=\"9 Navasana (Boat pose).jpg\" width=\"2120\" height=\"1416\" /><p>For increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.</p><p></p><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.<br></p><h3>10. Corpse Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/hgpy2q4jTTKNXPDmJNQI\" alt=\"Savasana (Corpse Pose)\" title=\"10 Savasana (Corpse Pose).jpg\" width=\"3000\" height=\"2000\" /><p>If you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.</p><p></p><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.","html":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" alt=\"Tree Pose\" title=\"02 Vrksasana (tree Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6v2xARmoT5imU2bgKFFy\" alt=\"Boat Pose\" title=\"03 Navasana (Boat Pose).jpg\" width=\"3000\" height=\"2000\" /><p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knee-To-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/Fh367PYSSESFimoTsBjN\" alt=\"Dancer’s Pose\" title=\"05. Natarajasana (Dancer_s Pose).jpg\" width=\"3504\" height=\"2336\" /><p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" alt=\"Supported Bridge Pose\" title=\"06 Setubandhasana (Bridge Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:612,height:408/v2QgtCxTRiCXvH49HqB4\" alt=\"Reclining Hero’s Pose\" title=\"istockphoto-639101734-612x612.jpg\" width=\"612\" height=\"408\" /><p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/JJbjt0HFS1udbOqo969i\" alt=\"Cobra Pose\" title=\"08 Bhujangasana (Cobra Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},"category":[]}]}],"workshop":[],"slug_name":"navasana","asana_navigation":[{"link":"#main-title","section":"What is Navasana (Boat Pose)?"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Navasana (Boat Pose)?"},{"link":"#how-to-practice","section":"What is Navasana (Boat Pose)? Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"What is Navasana (Boat Pose)? Workshops"},{"link":"#dhanurasana-articles","section":"What is Navasana (Boat Pose)? 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Beginners can start with a few core strengthening drills to make balancing more comfortable and flawless.&nbsp;"}},{"@type":"Question","name":" What is Ardha Navasana?","acceptedAnswer":{"@type":"Answer","text":"Ardha Navasana is Half Boat Pose. Here, you balance the body in a semi-v shape by keeping the knees bent, and both arms stretched out in front. This pose is best suited for intermediate-level yoga practitioners with some level of core strength. "}},{"@type":"Question","name":"What is the Navasana position?\n","acceptedAnswer":{"@type":"Answer","text":"Navasana or Naukasnana is a seated core-balance pose. Due to its appearance similar to a boat, it's been named Boat Pose. This position keeps your ribs, abdomen, and hip flexors super engaged and makes it easier for you to gain more core strength over time. The more often you perform the Navasana position, the more power you'll gain for related balance asanas."}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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