NAVASANA AND ARDHA NAVASANA / BOAT
POSE AND HALF BOAT POSE
1 Come into a seated position with the soles of the feet touching the floor. Walk the
toes in toward the sit bones as much as you can, and then lift both legs, extending
them up and hugging to the midline while engaging the inner thighs. Shift your
weight toward the front of the sit bones, away from the tailbone, and keep the spine
long while lifting from the heart. Make sure you’re not rounding the lower back!