NAVASANA -the boat pose

Benefits: Strengthens your abdominal muscles, and your sense of self and willpower. Builds up your core strengths


How to do –

Sit up with the soles of your feet flat on the floor.

Hook your hands behind your hamstrings and lean back slowly until you are balancing up on your sit bones.

Lift your feet off of the ground and, with bent knees, raise your feet up, so they are aligned with your knees.

Press your lower back in and extend your chest up to the sky. Release your hands from behind your hamstrings and reach your arms out in front of you, palms facing together.

Make sure you keep pressing your shoulders down, pressing your lower back in and extending your heart up. Hold the pose for 5 breaths.

Advanced practitioners can extend their legs straight, making a “V” shape.

2 thoughts on “NAVASANA -the boat pose”

  1. Pankaj Singh Bisht

    if you put image with narration it will be more beneficial and helping the cause in real effect.
    By the way yoga is the extremely helps to us to survive the life. Now a days in our daily routine the men is so busy that he wouldn’t pay attention to his health. That’s why yoga is a cure of all evils. It gives us much more strength, calm to doing our duty with attentively, freshness to get new opportunities in the life, etc

    1. very well is our prime interest and we should care it.even 15 minutes of daily yoga is more than enough to daily 8 hours of hard work to earn for living

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