The 47th sutra from the third chapter of the Yoga Sutras talks about the beauty, strength and compactness of a diamond that the body acquires through the practice of yoga. “An accurate Navasana” (Boat Pose), Mr. Iyengar says, “is an embodiment of all these qualities. The sharpness of the inverted triangle with the apex below and the parallel arms are the points of beauty and grace in the asana.  The elevated legs and trunk, steadfast even in their unsupported state, emanate strength.  The vital organs contained securely within the skeletal structure and held firmly in place by the taut skin and muscles, suggest the compactness of a diamond in its setting.  These however are the features of an asana perfectly accomplished.  A loose asana, where one struggles to balance and grip, resembles a sinking ship.

Although this pose is said to reduce fat around the waist, care must be taken with this pose and it must be practiced in moderation. Excessive, or wrong practice can push the internal organs down towards the coccyx, causing problems such as hernia or prolapsed uterus!  This pose should be avoided by women who are pregnant or menstruating. 

There are two variations of the pose:  Paripurna Navasana (Full Boat) and Ardha Navasana (Half Boat).  In the full version, the feet are raised higher than the head and the angle between the torso and the legs is a deep “V”.  In the half version, the angle between the torso and the legs is a more open angle and the feet are in line with the head. 

Here are some points to be aware of while performing Navasana:

• Keep the chest lifted.

• If you feel strain in the neck, you are probably collapsing the chest and bringing the head forward. 

• Roll the fronts of the thighs inward and hold the legs tightly together

• Because you can see your feet, it is important to pay attention to them.  Keep the inner edges firmly together and spread the soles of the feet. 

• Keep the arms parallel to the floor.

• Keep the neck free and extended.

• Tighten the triceps.

• Balance the body on the buttock bones.

•  While performing Navasana, if you hold the breath after an inhalation, the abdominal muscles loosen.  Instead, continued cycles of inhalation and exhalation with short pauses after the exhalation allow for better muscular control

• The effects of this asana are felt after 20 seconds. 

This chapter also shows a supported version for those who have difficulty performing this pose.  

To read the full chapter, click here.