boat
navasana
The boat strengthens the legs and core body
while opening the chest and stretching the low back.
Boat pose tonifies the kidneys and
stimulates the reproductive and digestive systems.
Lie on your belly, with the chin on the
floor, legs together and arms alongside the body, 45 degrees away from the
sides, with the palms down.
Pull up the knee caps, squeeze the thighs and
buttocks, engage mula bandha, and press the pubic bone down into the
floor.
Inhale and lift the legs, head, chest, and
arms off of the floor. Reach out through the fingers, toes and crown of
the head. Keep the neck in line with the spine.
Drop the shoulders down and back and press
the chest forward. Keep the legs, buttocks, and mula bandha strong, and
keep the pubic bone pressing down into the floor.
Breathe and hold for 2-6 breaths.
To release: exhale and slowly lower the
chest, head, arms and legs to the floor.
Turn the head to one side, slide the arms
alongside your body and rest.
a) To strengthen your low back bring the
arms forward over your head.
b) Interlace the fingers behind your back, squeeze the shoulder blades
together and lift the arms up.
