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Title: Navasana  
Author: World Heritage Encyclopedia
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Subject: Asana, Pavanamuktasana, Garbhasana, Kapotasana, Kurmasana
Collection: Asanas, Buddhist Meditation, Hinduism, Meditation
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Paripurna Navasana

Navasana ("Boat Pose") is an asana. Variations include Paripurna Navasana (Sanskrit: परिपूर्णनावासन; IAST: paripūrṇanāvāsana "Full Boat Pose"),[1] Ardha Navāsana (Sanskrit: अर्धनावासन "Half Boat Pose"),[2] and ekapadanavasana ("one legged boat pose").


  • Etymology 1
  • Description 2
  • Benefits 3
  • Variations 4
  • See also 5
  • References 6
  • Further reading 7
  • External links 8


The name comes from the Sanskrit words nava meaning "boat" and asana (आसन) meaning "posture" or "seat".[3][4] In its literal translation, "Boat Pose", the body could be imagined to resemble a boat, entirely balanced on the buttocks.


The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground.


The asana strengthens the abdominal muscles, the legs and the lower back. Paripurna Navasana is said to relieve stress, improve digestion and aid the lower abdominal organs: kidney, thyroid, prostate and intestines,[5] while Ardha Navasana works on the upper abdominal organs: pancreas, gall bladder, spleen and liver.[6]


See also


  1. ^ "Yoga Journal - Full Boat Pose". Retrieved 2011-04-09. 
  2. ^ "Ardha Navasana (Half Boat Pose)". Retrieved 2011-04-09. 
  3. ^ Active Interest Media, Inc. (August 1996). Yoga Journal. Active Interest Media, Inc. p. 51.  
  4. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18.  
  5. ^ Mitchell, Carol (19 June 2003). Yoga on the ball: enhance your yoga practice using the exercise ball. Inner Traditions / Bear & Co. p. 80.  
  6. ^ Hewitt, James (1978). The complete yoga book: yoga of breathing, yoga of posture, and yoga of meditation. Schocken Books. Retrieved 9 April 2011. 

Further reading


External links

  • Instruction
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