Navasana (Sanskrit:नावासन;IAST:nāvāsana),Naukasana,Boat Pose, orParipurna Navasana (Sanskrit:परिपूर्णनावासन;IAST:paripūrṇanāvāsana "Full Boat Pose") is a seatedasana in modernyoga as exercise.^[1]

The name comes from the Sanskrit wordsपरिपूर्णparipurna meaning "full",नावnava meaning "boat" andआसनasana meaning "posture" or "seat".^[2][3]

The pose was illustrated in the 19th centurySritattvanidhi under the nameNaukāsana, also meaning boat pose.^[4]

To enter the pose from sitting, the knees are bent, and the body's weight is shifted back until the soles of the feet lift off the ground. In the pose, the body is balanced on the sitting bones, not leaning right back on to the tailbone. The spine is lengthened to broaden and lift the chest.^[5]

Preparatory poses for Navasana include the standing posesUtkatasana andUttanasana, and the seated poseDandasana.^[6]

Variations include the easier Ardha Navasana (Sanskrit:अर्धनावासन "Half Boat Pose") with feet and body only half-raised.^[7] The more difficult Ubhaya Padangusthasana has both hands grasping the toes or feet.^[8]

• 
  Ardha Navasana
• 
  Ubhaya Padangusthasana,
  holding toes or ankles

• Iyengar, B. K. S. (2005).Illustrated Light On Yoga.HarperCollins.ISBN 978-81-7223-606-9.
• Saraswati, Swami Satyananda (2003).Asana Pranayama Mudra Bandha. Nesma Books India.ISBN 978-81-86336-14-4.

• Sitting asanas
• Forward bend asanas
• Core strength asanas

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