Navasana: Boat Pose
Sit on the floor with your legs straight in front of you. Place your hands on the floor slightly behind your hips with your fingers pointing forward. Lift through the chest and lean back. Lengthen the spine; do not round the back. Sit back onto the sitting bones and tailbone. Bend the knees and lift the feet about 45 degrees off the floor. Straighten your knees allowing the toes to point towards the sky or keep the knees bent with the shins parallel to the floor. Reach the arms forward alongside the legs parallel to the floor. Palms face each other. Firm the lower abdomen, tuck the chin slightly, and gaze forward or up at your feet. Stay for five breath cycles. Rest for a breath and then repeat two more times.
- Activates the rectus and transverse abdominis.
- Strengthens the abdomen, hip flexors and spine.
- Helps relieve stress.
- Improves digestion.
Download and print these four poses to take your practice anywhere you go.
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