Pose Clinic: Navasana (Boat Pose)

Navasana, or Boat Pose is part of the STABILITY portion of the Baptiste Yoga Journey Into Power Sequence.

How to do Navasana:

Sit on your mat with your knees bent and your feet flat. Slowly lean back, slightly rolling your tail bone under so it does not grind into the floor. As you lean back, lift your legs off the floor and balance on your sit bones. Pull the pit of your belly in and up. Lengthen and flatten your back, trying to eliminate any roundness or arching. Lift through your sternum and upper chest. Take your upper arm bones back, and move your shoulder blades towards your spine and press them into your body.

Beginner:  Extend your arms and hold onto the back of your your knees. Keep your arms parallel to each other and to the floor. Keep your shins parallel to the floor. 

Intermediate: Keep your legs the same but release your grip on your knees and energetically reach your hands toward your feet with your arms still parallel to the floor. Pull your thoracic spine in.

Advanced: Straighten your legs and lift your chest, fire up your legs and keep them at a 45 degree angle to the floor. From your skin to your muscle to your bone HUG IN and create full expression out! Breathe calm and deep with ujjayi breath. Hold for several breaths, challenging your abdominals, legs, hip flexors and back.

This core strengthener and stabilizer has many benefits including:

  • Tones and strengthens your abdominal muscles.

  • Improves balance and digestion.

  • Stretches your hamstrings.

  • Strengthens your spine and hip flexors.

  • Stimulates the kidneys, thyroid and prostate glands, and intestines.

  • Aids in stress relief.

  • Improves confidence.

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