Intermediate
Boat
(Navasana)
Benefits:
Physical: Strengthens core, back, and thighs
Emotional: Empowering, strengthening; cultivates focus and balance
Rx for: Strengthens weak back; tones weak abdominals
1. Sit with knees bent, feet flat on floor.
2. Hold on to legs under thighs, grabbing just above the knees.
3. Lean back slightly.
4. Lift feet off floor, press feet together.
5. Lift feet until shins are parallel with the floor.
6. Extend arms straight in front of you, shoulder height, palms up.
7. Straighten and raise legs toward ceiling until body forms V shape.
8. Hold for 3 to 5 breaths.
9. Lower shins until parallel to floor.
10. Place hands under thighs again.
11. Lower feet to floor
12. Return torso to upright position.
Comments
01 Apr 2008, 09:51
01 Apr 2008, 09:54
Thanks for your question! The beginner variation of boat goes to step 5 of the instruction above. Instead of extending your arms in front of you, use your hands to hold onto your legs, right behind your knees. The next step of this would be to extend your arms in front, keeping your legs bent. Then the final, full pose, is to extend both your arms and your legs fully straight.
08 Sep 2008, 09:37
Thank you.