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.

Warrior III – Virabhadrasana III

Warrior III (Virabhadrasana III)
You can come into Warrior III from Warrior I or II, but for the purposes of this guide, lets begin in Mountain Pose at the front of your mat.

  • Keep your feet at hips distance as you step your right foot back about 3-4 feet (it’s ok to keep your back heel lifted for this pose)
  • Exhale and bend your left knee so that it floats over your left ankle at a 90 degree angle. To stay in good alignment here, keep your knee in line with your middle toe and your neck in line with your spine
  • Bend your torso forward over your left thigh and carefully extend your arms out in front of you in line with your ears, palms facing each other, fingers spread wide like a starfish (Note: If you find that your having difficulty balancing, you can extend your arms out to your sides, like an airplane instead, this may help once you come fully into the pose)
  • Find a spot on the floor in front of you to gaze at, keep your focus on that spot as it will help you to stay strong and steady
  • Inhale and simultaneously begin to straighten your left leg, lift you torso and bring your right leg up behind you
  • Flex your right foot
  • Rotate your right leg inward so that your knee and toes point down towards the ground and descend your right hip so its near level with your left
  • Think of lengthening your body from the tips of your fingers all the way out through the arch of your right foot
  • Remember to keep your neck in line with your spine here. You may need to tip your chin a bit to get the length in your back
  • Hold the pose and take a few breaths
  • Continue to engage all the muscles in your legs to come out of the pose and slowly lower your back leg down
  • Repeat on the other side!