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Navasana – Boat Pose

33 Comments

Navasana or boat pose is a challenging core strengthening pose.

Navasana can be extra challenging when you’re working with weak low back muscles. As you’ll soon discover, this pose works both the front and back of your body. Get ready for an all around strengthening power pose!

In this video tutorial, you’ll learn how to enhance your Navasana with props. Before getting started, pick a spot close to a wall and keep your yoga strap nearby. Then, get ready to strengthen your low back and abs with a rocking boat pose! Feel free to repeat this practice as many times as you like. Try incorporating these Navasana poses in your next yoga class.

Rock your Navasana with this powerful practice!

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    33 responses to “Navasana – Boat Pose”

    12. This may be the pose I have the most ego about. I kind of just hate it. I just taught some similar mods last week and I have been practicing Navasana with modifications for awhile, but when I try to do the pose without props or support I feel it in my hip flexors. I like what you said about it being a back strengthener as well and will remember to engage my back muscles. Love your tutorials and encouraging way of being.

    13. This was amazing! I couldn’t wait to share with my students and they were so excited! Many said they dislike this pose but both options made them feel better and ready to explore with it more! Thank you for sharing this with us!

    15. Hi. I am looking forward to playing with this pose. I don’t have an infinity strap. do I use the regular strap I have in the same way you used the infinity strap? Thanks.

    16. Hi Dianne!
      Thank you so very much for all your tutorials. I am a Yoga for All graduate and I am a lead trainer for both 200 & 300 hour Teacher Training at Balance Yoga and Fitness in Webster, NY http://www.balancewebster.com
      I am so happy to report that I have made a concentrated effort to include your teachings in the training.
      This upcoming weekend I am doing a two and a half hour training entitled:”Yoga for Bigger Bodies”
      As part of the training I will talk about trigger words, compassionate language, and the fun language you’ve offered in your Yoga For All Training.
      I will take the basic poses and teach variations and modifications. Since I am not in a big body, I’ve learned how to be respectful and inquisitive when watching my students that are in bigger bodies. I am 57 years old, have been practicing for 22 years, teaching for 10, and still feel like a beginner! Do you have any wisdom/suggestions on how to speak to my students who are mostly thin, and at times, I feel , more concerned about their own practice and success than of their students? Thank you for your time and dedication! With Respect, MaryJayne Waddell

      • MaryJane, I am so glad you are finding these teaching useful and helpful. Good for you sharing the knowledge everywhere. As for speaking with teachers, the question I would pose to them is why do you teach and pull the Sutra that speaks to teaching as service and reminds them why we have gifted this power. Maybe approach it as an exercise in Svadhyaya? I hope this helps

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