Boat – Navasana

Boat Yoga Pose-Navasana
Starting from Staff Pose, with your legs extended out in front of you, feet together, the backs of your thighs pressing into the mat.

  • Bend your knees and place your hands on your shins.
  • Sit up tall, roll the heads of your arm bones back and lengthen from the pelvis out through the crown of your head.
  • Inhale, lean your torso back to balance on your sit bones, lift your feet off the floor so that your calves are parallel with the floor. Flex your feet and bring your hands behind your knees.
  • Exhale, straighten your legs so that your feet are eye level, release your hands from the backs of your legs and straighten your arms, holding them at shoulder height, palms facing.
  • Extend from your pelvis down to the soles of your feet, and from your core to the crown of your head. Draw your naval to your spine. Think about bringing your shoulder blades further down your back.
  • Hold the pose and take a few unstrained breaths.

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