BOAT POSE: BOTH KNEES BENT

Boat Pose

Navasana

(nah-VAHS-uh-nuh)
Pose Type: core, seated
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

How to Perform the Pose:

1. Begin by sitting on the floor with both your legs straight out in front of you. Keep your hands on the

floor at the sides of your hips for support. Engage your mula bandha, uddhiyana bandha, and

ujjayi breathing.

2. Exhale, bend your knees, and slide your feet toward your sitting bones. Keep your feet and knees
   together.


3. Inhale as you lengthen your spine. Engage your core and lean back. Make sure your spine is
   straight and your lower back is off the floor.


4. Exhale and lift your feet off the floor until your shins are parallel to the floor.


5. Once you have your balance, exhale and lift your arms off the floor, keeping them parallel to the

floor.

6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of pose.


7. Inhale as you release the pose by lowering your hands and feet to the floor. Exhale and slide your
   feet out in front until your legs are straight to come back to the starting position.

Variation: arms straight and parallel to the floor, knees bent, shins parallel to the floor

nava = boat