How to Do Navasanaa & what are the Navasanaa benefits

What Is Navasanaa (नावासन / नौकासन)?

Navasana (नावासन) is a Sanskrit word, it is also known by the names of Naukasan (नौकासन) which are made up of two words, in which the first word “Nau” means “boat” and the second word “asana” means “yoga pose”“.

In this posture, the position of the person appears like a boat. Like a steady ship running quietly in a sea. In this asana, there is a state of dispersal of both hands and feet in the air.

The person doing this posture looks like “V” in this Navasana. Navasana benefits are many and it works people of all ages. These Asanas are known to cure various types of diseases. Let us know in detail how to do this yoga and all the other details in this article below.

What Are The Asanas To Practice Prior To Navasana?

You can do these below-mentioned asanas before doing the Navasana. If you practice these Asanas prior to Navasana then your hip, thighs, and hamstring will be opened sufficiently and consequently, it will help you to practice Navasana easily.

  • Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्मा पश्चिमोत्तानासन) or Half Bound Lotus Seated Forward Bend
  • Paschimottanasana (पश्चिमोत्तानासन) or Seated Forward Bend
  • Trianga Mukhaikapada Paschimottanasana (त्रिअंग मुखेकपद पश्चिमोत्तानासन) or Three-Limbed Forward Bend)
  • Purvottanasana (पूर्वोतानासन) or Upward Plank Pose
  • Janu Sirsasana (जानुशीर्षासन) or Head-to-Knee Forward Bend
  • Marichyasana I (मरीच्यासन I) or Pose of Marichi’s Pose
  • Uttanapadasana (उत्तानपादासन) or Raised Legs Pose
  • Shalabhasana (शलभासन) or Grasshopper Pose or Locust Pose
  • Dandasana (दंडासन) or Staff Pose

How to Do Navasana

Source :- static1.squarespace . com

How to Do Navasana?

Follow these steps to easily execute the Navasana. Here we go…

  • To make Navasana, you need to sit erect on a yoga mat with both legs stretched in front of you or sit in Dandasana
  • Keep your spinal cord straight and keep both of your hands straight on the ground
  • Now keep your legs straight and raise them upright
  • If you have difficulty in making balance while lifting, then keep both of your legs near you and twist the knees here
  • Hold the thighs with your both hands and support the feet
  • Now let your feet slide slowly upwards
  • Keep both hands straight forward and keep your tailbone straight
  • In this situation, only your hips will remain on the ground and the whole body will up
  • Have a balance on your hips
  • In this situation, an angle of 45° will be formed between your feet and the upper part of the body
  • Stay in this position at least for 10 to 20 seconds (If you are a beginner), then gradually increase this time with practice
  • Now bring your feet down to come in your initial position and take hands down


As Navasana is tough, if you want, then do it for just 10-20 seconds. Then gradually increase the time.

If you face difficulty in raising your hands, then you can keep your palms on the ground for support. As time goes on with increasing strength, you can keep your hands up.

Asanas To Practice After Navasana

Asanas To Practice After Navasana:

If you practice these Asanas after practice Navasana then this will increase the Navasana benefits to a great extent. Let’s check out what are the Asanas to practice after the Navasana.

  • Balasana (बालासन) or Child’s Pose
  • Baddha Konasana (बद्ध कोणासन) or Bound Angle Pose
  • Halasana (हलासन) or Plow Pose
  • Sirsasana (शीर्षासन) or Headstand Pose
  • Sarvangasana (सर्वांगासन) or Shoulderstand Pose


It is very important to know about the precautions before you make Navasana; some precautions of this posture are as follows:

  • Those who have asthma, heart problems, low blood pressure, insomnia, do not practice Navasana
  • Do not practice Navasana during pregnancy or during the time of menstruation
  • Diabetic patients do not do practice this asana
  • If you have pain or injury in your neck, sit around the wall and when you bow down; support the head by the wall
  • If you have diarrhea or a headache, do not practice this asana
  • Do not put too much emphasis on your physical capacity
  • If you have pain in your knee, shoulder pain, then you do not do it
  • If you have pain in your hips, then you should not do it

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What Are The Navasana Benefits

Source :- yogaasan . com

What Are The Navasana Benefits?

Navasana benefits are many and thus it can help us to get rid of various types of diseases. Let’s check out the Navasana benefits below.

Balances Hormonal System

By doing this asana it balances the unbalanced hormone in the body, due to the hormonal imbalance, fatigue, depression, insomnia, and unhealthy desires can be the reason. Navasana benefits are such that it keeps the hormonal system healthy.

Improves The Functioning Of Liver And Kidneys

Liver and kidneys are the main organs of the human body, without them the survival of humans is impossible. So it is very important to keep them healthy.

Navasana benefits help to improve the functioning of liver and kidney. It keeps the stomach, liver, kidney, pancreatic etc. healthy. The function of these organs is to remove toxins from the body and it controls the liquids.

Strengthens The Thigh Muscles

Navasana offers numerous benefits, including strengthening the thigh muscles, toning cells, stretching the hamstrings, and relieving back pain. Regular practice of this asana is recommended to fully experience these benefits.

De-Stresses The Body And Mind

It is a very good posture to reduce stress. It keeps the mind calm of stopping all unwanted thoughts and helps focus on meditation. When you do Navasana, you will experience this within a few days. It keeps your mind healthy so that you can do any task with all your heart.

Strong Spinal Cord

To do this posture, you have to keep your spinal cord straight, which causes your spinal cord to be strong. In addition, it fixes the problem of Quadratus lumborum muscle, erector spine, transversospinalis group, and lower trapezius. It also relaxes back pain.

Strengthens Digestive System

This seat strengthens the abdominal muscles and improves your digestion. Navasana benefits are such that it eliminates problems like indigestion. Navasana can eliminate many types of diseases related to your stomach.

Other Navasana Benefits

Other Navasana Benefits:

  • It creates willpower, determination, and self-control
  • It increases the flow of energy in your body
  • This posture strengthens the reproductive system