Navasana
नावासन
Nāvāsana
Boothaltung
![Marichyasana B [thumb mini]](http://it.ashtangayoga.info/marichyasana-b-thumb-mini-160.jpg)
![The Way out [thumb mini]](http://it.ashtangayoga.info/the-way-out-thumb-mini-160.jpg)
![Marichyasana C [thumb mini]](http://it.ashtangayoga.info/marichyasana-c-thumb-mini-170.jpg)
![Marichyasana D [thumb mini]](http://it.ashtangayoga.info/marichyasana-d-thumb-mini-180.jpg)
![Navasana [thumb mini solar]](http://it.ashtangayoga.info/navasana-thumb-mini-solar-190.jpg)
![Lift between repetitions [thumb mini]](http://it.ashtangayoga.info/lift-between-repetitions-thumb-mini-190.jpg)
![Way out of the Posture [thumb mini]](http://it.ashtangayoga.info/way-out-of-the-posture-thumb-mini-190.jpg)
![Way into the Posture [thumb mini]](http://it.ashtangayoga.info/way-into-the-posture-thumb-mini-200.jpg)
![Bhuja Pidasana [thumb mini]](http://it.ashtangayoga.info/bhuja-pidasana-thumb-mini-200.jpg)
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Nava (नाव, Nāva) = Boat, barge
Asana (आसन, Āsana) = Posture
Navasana (नावासन, Nāvāsana) = Boat-Posture
| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | añguṣṭhamadhye | raise arms overhead |
| 2 | EX | nāsāgre | spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
| 3 | IN | bhrūmadhye | come half-way up with straight spine, lift head |
| 4 | EX | nāsāgre | hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 5 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 6 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 7 | IN | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
| (EX) | nāsāgre | jump through, legs extended to the top, get slowly down | |
| (IN) | pādayoragre | arms parallel to the floor | |
| 5BR | pādayoragre | Navasana (नावासन, Nāvāsana) | |
| EX | nāsāgre | prop up hands | |
| 8 | IN | nāsāgre | lift up balancing on straight arms, bend legs in the air |
| 9 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 10 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 11 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 12 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 13 | EX | nāsāgre | bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
| - | IN | bhrūmadhye | lift the head again, straighten spine, palms or finger tips remain on the ground |
| EX | nāsāgre | stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
Page keywords:
Navasana, Boothaltung, prima, Serie, Ashtanga, Vinyasa, Yoga, Chikitsa, Primary, Series, Asana
