also known as Naokásana (Boat Posture)
Primary Objective of the Ásana
In this pose the body assumes the shape of a bow or boat, it strengthens the back and abdominal muscles, increasing flexibility of the spine and hip joints. It helps to balance weaknesses and issues involving organs in the thoracic and abdominal areas, those organs and glands surrounding the Mánipúra Chakra as well as the throat area.
Along with Matsyamudrá, Sarváungásana, and Paschimottánásana; these four asanas are recommended for men’s all-round health.
Repetitions (standard): 8
Length of hold (ideal): 8 seconds
Breath: inhale kumbhaka
| Steps of practice | Further details & rationale |
| 1.- Lie on your stomach with the arms and legs next to the hips. Bend the knees backwards. – Rest the forehead on the mat, rolling the shoulders away from the ears and gently squeezing the shoulder blades together. -Breathe into the area of the kidneys to open the back ribs. – Engage the abdominal muscles. | – Bowing the head and the neck allows the ribcage to open, and allows you to breathe into the diaphragm to reduce compression at the thoracolumbar junction.- Directing the movement of the inhalation to the lower back helps to open the back ribs and prevent compression there. |
| 2. – Inhale. Flex legs, bending the knees, to bring the lower legs closer to the thighs. – Direct the arms and hands towards the back, grasping the ankles. -Lift the trunk and the legs, arms, head, and neck at the same time, pushing the feet away from the body. Lengthen the trunk. There is an arching in the back. -Raise the head and neck. Allow the head to look forwards. The gaze is fixed straight ahead. -Press the shins into your hands.-Press the soles of the feet upwards. -Hold the pose on the Inhale Kumbhaka for 8 seconds. | – Draw the lower tips of the shoulder blades toward each other. Then push them toward the heart while lifting the sternum up to increase the focus on the thoracic spine. -Keep the legs parallel, with the bent knees and feet hip width apart. The feet can be flexed (dorsiflexed) or pointed (plantar flexed). -Press the chest and legs away from each other, as if stringing a bow. -Arms are straight. -Looking straight ahead is enough.Gazing at the ceiling may strain your neck. -Do not over-extend the chin forward. Keep it tucked slightly into the throat. (Jalandhara Bandha). -If the knees come higher than the chest, the weight will shift from the pubic bone to the hip bones, which may create discomfort. In this case focus your efforts on the trunk first, until you have enough mobility in the spine. |
| 3.-Exhale and bring forehead, chest, and knees back to the mat. -Perform up to 8 rotations. -Finishing with Shavásana or a Makarásana (Crocodile) Variation with the head resting on the hands. |
Preparatory Steps
- To open shoulders: Setu bandhásana/Bridge, Karmásana/Action pose (especially the forward bending part of the sequence), shoulder exercises with a strap.
- To strengthen erector spinae: Supine flying arms (no arms) Bhújaungásana/Cobra, Bird-dog, Shalabhásana/Locust with chest raised.
- To strengthen glutes and hamstrings: Bird-dog pose or Balancing table, Sahaja Utkatásana/Simple chair.
- To warm up the spine: Cat-cow, torso circles..
- To open the thoracic region: Setu bandhásana/Bridge), Purvottanásana/Upward reverse plank, inverted table.
- To prepare quadriceps and legs: Sahaja Utkatásana/Simple chair.
- Simple Dhanurásana: The yoga practitioner may perform a partial gentle rise up 1-2 times before rising to a higher elevation
Considerations
Safety essentials
- This asana is easily performed at a younger age. Older individuals or those with knee problems should proceed cautiously.
- When feet are engaged in a dorsiflexed position, the pose can be easier to perform.
- Open and lift the chest first before following with the head.
- If you have problems lifting the upper body, you can put a folded cushion under the navel.
- The weight is more on the pubic bone than on the hip bones.
- Only lift the head as far as is comfortable for the neck.
- Keep the shoulders rolled back.
- Arms can be behind the body with hands intertwined or with a strap.
- If your hands can’t reach your ankles, use a yoga strap around the ankles or extend the arms parallel to the floor (in a T or V position) with the palms facing downwards.
- Be careful not to strain the knees.
Common misalignments
- One of the most common misalignments is for the knees to splay wider than the hips, compressing the lower back. Keep them as parallel as possible. Don’t let the knees come too far apart as this may torque the knee.
- Once you have lifted your torso and legs off the floor continue to squeeze your inner thighs and knees toward one another to prevent the knees from splaying.
- Hyper-extension of the neck, forward chin. Please tuck the chin slightly into the throat.
Variations
- The Simple Boat 1 – Lifting the head, chest and arms, guiding the arms backwards, hovering over the floor, or palms touching the floor, keeping the legs on the floor.
- The Simple Boat 2 – Boat 1 except keeping the head into the floor, and lifting the bent legs behind.
- The Simple Boat 3 – One-sided Boat. Lying on the side of your body, extend one arm against the floor. The head may rest on this arm for a moment. The leg closest to the floor may be straight. Then raise head, chest, extending left over arm backwards, grasping the top bent leg, ankle, or foot. Bottom leg remains straight or bent.
Benefits
- Improves spinal elasticity. Strengthens the legs, buttocks, and low back.
- Benefits nerve fibers in the front and back of the body.
- Exerts pressure around the pancreas, helpful with diabetes.
- Aids in constipation, relieves digestive issues, and reproductive ailments.
- Balances adrenal hormones, minimizing stress and fear.
- Increases vitality, counteracts fatigue, and can aid respiration.
- Enhances concentration and determination.
- Helps to maintain the BMI of the body.
Visualizations & Ideations
- I see the fire of the mánipura chakra cleansing and strengthening my digestive system.
- I am focusing my mind on a point like an arrow being aimed at its target from the bow.
- I am the figurehead of a ship, fearlessly navigating through the stormy waters of life.
- I surrender to my True Self effortlessly.
- I float effortlessly as I become one with the sea of life.
- I am with The Divine which is a great ship, moving toward the Goal.