Among the multiple positions offered by the practice of yoga, Navasanaalso known as “Location of the boat”stands out not only for its effectiveness on the physical level, but also for the profound mental and emotional impact. This asana requires concentration, balance and inner strengthand it is particularly suitable for those who want to strengthen the abdomen and improve the management of daily stress.
One of the most interesting aspects that emerged from scientific research concerns the impact of yoga, and therefore also of Navasana, on psychic well -being. According to a study published in the “Journal of Evidence-Based Complementary & Alternative Medicine“, The people who practice Yoga show a lower incidence of anxiety disorders, depression and other psychiatric pathologies, compared to those who do not practice this discipline.
In particular, the study highlights that greater adhesion to the practice of yoga is associated with significantly lower levels of stress, mood disorders and anxiety disorders, indicating how static positions and conscious breathing can act effectively on neuroendocrine regulation. This further supports the mental benefits of Navasana, which not only helps to strengthen abdominal muscles but also contributes to a general improvement of mental healthacting positively on emotional balance and inner serenity.
By performing the Navasana, you are suspended on the Ischiatic bones, with the body in balance similar to a boat floating on the water. In this position they come Intensely activate the deep muscles of the coreincluding abdominals, lumbar, buttocks and hip flexors. But the benefits go far beyond the muscle plan: to maintain this posture also stimulates the mind, enhancing self -control, lucidity and resilience.
The symbolism and effectiveness of Navasana: like a boat that resists the waves
The term Navasana It derives from the Sanskrit and literally means “the position of the boat”. The image evoked by this name perfectly reflects the profound meaning of Asana: maintain stability and balance also in the midst of difficultiesjust like a boat that adapts to the motion of the waves without losing the course.
On the physical level, the Navasana activates over 100 muscles simultaneouslywith particular emphasis on the abdominal area. To confirm the effectiveness of this position is Sharath Joisone of the best known yoga masters, according to which Keeping Navasana for 25 breaths has an impact comparable to 100 traditional crunches. This data was also supported by a study byAuburn University at Montgomerywhich has shown how static muscle activation in this Asana favors one deep toning of the core.
But there is more: Navasana has concrete effects also on mental well -being. A search for S. Nijalingappa Medical College In India it highlighted that the constant practice of yoga positions that require balance and concentration, like this, helps to reduce cortisol levelsthe hormone responsible for stress. In parallel, it improves self -efficacy and strengthens self -esteem, promoting greater emotional resilience.
Correct execution of Navasana
To obtain the benefits of Navasana it is essential to perform it precisely, avoiding forcing and always keeping attention on the breath. Here’s how to proceed:
- Sit on the ground with my back straight and your legs stretched out.
- Place your hands on the ground near the hips, with your fingers facing outwards.
- Fold his knees, approaching his feet to the pelvis.
- Activate the abs e lift your legs from the ground, initially bringing them to 90 degrees.
- Extend your arms forward, parallel to the floor and align with the knees.
- If you can, completely relax your legskeeping balance only on the Ischiatic bones.
- Keep your back erected, your chest open and your gaze fixed forward. The chin must fall slightly.
- Breathe in a fluid and controlled way, remaining in the position for at least 30 secondsuntil you progressively reach one minute.
To get out of the position, slowly brings back your feet to the groundbend your knees and relax your arms along the sides.
Navasana, but its complexity makes it a powerful inner growth tool. Whenever the body falters or the mind is distracted, you learn to find balance. And with regular practice, this stability is also reflected in daily life, increasing the ability to concentration, self -control and resilience.
