Navasana is seated yoga asana. Never stop looking up! As you dig into the Navasana your body mimics the shape of a boat with sails and oars. The pose challenges, strengthens abdominal muscles, enhances concentration, and builds stamina. Navasana benefits range from strengthening and purifying your body to igniting your inner flame. It is all about the balance. Navasana is a strength-building posture, developing the hip flexors, abdominal, and spinal musculature. It is also great for your abs!

Navasana (boat pose)

  1. Begin in a seated position with your knees bent and your feet flat on the floor.

  1. Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose.

  1. Your torso will naturally fall back, but do not let the spine round.

  1. Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.

  1. Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms turned up.

  1. Balance on the sit bones.

  1. Stay for five breaths. Don't be in a hurry to straighten your legs. Keeping the back straight and away from the floor is more important.