As stated by thousands of scholars worldwide, Yoga has such a wide range of benefits that it is considered one of the healthiest forms of self-care and exercise that a person can do to begin a fitness journey.
Although you must feel like bursting into giggles or shying away when seeing yourself perform certain yoga poses – it is a fact that Yoga has numerous advantages for the human body.
In this article, we will provide you with a step-by-step, fun, and interesting guide on how to do the V-shaped sitting pose in yoga so perfectly that you will brim with peace and relaxation!
1. What is the V-Shaped Sitting Pose
The V-shaped sitting pose in yoga is also popularly known as the boat pose and “Navasana1”, ‘naukasana” or “paripurna navasana” originally.
It increases flexibility, and mobility, and serves as a robust fighting tool against many mental challenges, such as depression, anxiety, and more that many youths face today.
2. The Benefits of V-Shaped Sitting Pose in Yoga
You can maintain good posture, catch yourself to avoid falls and perform better in a range of physical activities by strengthening your core, balancing, and coordination.
This movement will seem somewhat familiar to individuals who have practiced yoga or pilates in the past. To progress into a V-shaped position, the arms and legs are lifted higher than in the boat pose.
The following are its benefits:
2.1. Physical Benefits
The key benefit of this pose is core strength. It provides a great alternative to your “plank” since it involves balancing your body on your torso 2or sitting bones. Other physical benefits of this asana include a much wider angle of flexibility.
It promotes better posture for your back, spine, and even neck. All your digestion problems, like constipation, can also be easily solved. It also extends your hamstrings, improving their strength and speed.
2.2. Mental Benefits
As mentioned earlier, Yoga greatly calms the mind and is known as the best remedy for ailments of the heart and mind.
It allows us to step back from reality and unwind our minds while also elevating the limits of the body. If you are someone struggling with depression, anxiety, or low self-esteem, then some asanas are great sources of dopamine and the push you need to begin your recovery.
2.3. Emotional Benefits
As with the ones mentioned above, it contributes greatly to constant mood swings and allows the heart to relax. A wonderful mood enhancer indeed!
2.4. Maintaining Weight
A stress-induced unhealthy binge eating3 habit is the biggest thief of an active lifestyle. Thus, learning this asana will contribute to controlling your urges, balancing a healthy diet and lifestyle, and monitoring your weight levels under the required amounts.
2.5. Improved Breathing and Respiratory System
It can help control and regulate breathing to allow maximum lung capacity and elevated respiratory functions.
It is often almost advised doctors to treat medical patients suffering from ailments such as asthma, which enables them to circulate deep, fresh air throughout the body.
2.6. Active Lifestyle
Among all the above-stated benefits, one of the major benefits of learning such an asana is that it promotes a healthy and active lifestyle.
Practicing similar poses every day for even a few minutes can cause major positive changes in your mood and energy levels. The science of Yoga closely mentions “energy levels” and “chakras” that make up the human spirit and psyche.
3. How to Do the V-Shaped Sitting Pose in Yoga?
The V-sit ab workout challenges your balance while simultaneously strengthening several core muscles. It also strengthens your core.
In this workout, you sit with your legs extended and your torso elevated, producing a V with your body. If you’re a beginner, you can tweak it by bending your legs or using a little aid from your hands.
This exercise can be used in core and abdominal workouts by intermediate exercisers:
- Sit on the yoga mat with your legs extended straight out. Ensure your spine is straight and your shoulder is rolled back.
- For beginners, it is recommended to hold this pose for 5 breaths or 10 seconds and gradually work your way up to 30 seconds.
- For advanced students, the steps are as follows:
- Slowly extend your knees and make sure your legs are straight.
- Let go of the knee and keep your arms straight in the front.
- Hold for 5 breaths or 10 seconds and move your way upwards once you start getting comfortable in a few days.
4. Guidelines to Note Before Beginning to Perform This Pose
- Before you begin the exercise, always remember to remain calm and have an empty mind.
- Release your natural calls before beginning the asana, to keep your bowels and bladder empty to prevent restricted movement.
- Wear comfortable clothes that enable you to stretch and move freely.
- If you have any history of cardiac problems, then it is recommended to perform the procedure under the supervision of a trained medical consultant.
- Try to maintain a calm environment free of distractions or loud noises to avoid getting diverted from yourself.
- Avoid exercising directly after having a heavy meal. Always remember that a light body is a free body. If you have eaten recently, take a few steps for around 30 minutes and you may begin your exercise.
5. Final Words
The V-shaped sitting asana not only engages your core muscles but also improves balance and posture. With consistent practice and proper guidance, you can work towards mastering the V-shaped yoga sit and enjoy its physical and mental benefits.
Remember: patience and consistency are the keys to mastering any skill, so be diligent and keep trying every day to see effective results. Let us know your thoughts and experiences in the comments!
- Lyons, Jacqueline. “Over the Fluctuating Waves: Navasana, Boat Pose.” Southern Review 51.4 (2015): 549-553. ↩︎
- McGill, Stuart M., et al. “Exercises for the torso performed in a standing posture: spine and hip motion and motor patterns and spine load.” The Journal of Strength & Conditioning Research 23.2 (2009): 455-464. ↩︎
- Naumann, Eva, et al. “Stress-induced body dissatisfaction in women with binge eating disorder.” Journal of Abnormal Psychology 127.6 (2018): 548. ↩︎
Last Updated on by Namrata