Back to Asana Guide
Intermediateनावासन · নাবাসন
Boat Pose
A core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building Manipura (solar plexus) fire.
How to Practise
- 1
Sit on the floor with knees bent. Lean back slightly, keeping the spine long.
- 2
Lift the feet off the floor, shins parallel to the floor (or extend legs to 45°).
- 3
Balance on the sit bones. Arms extend forward, parallel to the floor.
- 4
Engage the core deeply. Keep the chest lifted, not collapsed.
- 5
Hold for 5 breaths. Rest, then repeat 3–5 times.
Cautions & Contraindications
Asthma. Heart problems. Diarrhoea. Headache. Low blood pressure. During menstruation.
Benefits
- ✓Strengthens core, hip flexors, and spine
- ✓Stimulates kidneys, intestines, and thyroid
- ✓Improves digestion
- ✓Builds concentration and willpower