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Description Navasana, also known as boat pose, is a great
pose for core strengthening and balance.
How to:
Sit on the floor with your knees bent and soles of the feet on the floor. Move your hands back behind your body and lean back slightly, keeping the chest and sternum lifted.
As you exhale, lift your legs off the floor to a 45 degree angle, keeping your knees bent and together.
When you're ready, lift your arms alongside your legs, lift your chest and heart center, breathe deeply. As a modification, you can keep your hands on the ground. To deepen the pose, you can take your legs straight.
Take several deep breaths in the Yoga pose before releasing.
Benefits Boat pose challenges and strengthens the core
muscles, including the abdomen and lower back, as well as the hip
flexors; it also can help improve digestion and stimulate the kidneys.
Contraindications Do not perform this asana if you are
pregnant; you may also wish to avoid it if you have heart problems,
headache, or insomnia.
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