The Boat pose (Navasana) is a balance pose and is a great core exercise as it ones the abdominal muscles and strengthens the back.
It stimulates the kidneys and intestine and helps aid digestion.
The Boat pose also helps with healthy regulation of the thyroid and prostrate glands.
Start with your knees bent, feet to the mat, and lower down onto one forearm at a time, stacking elbows directly under shoulders.
- Press your palms down actively to broaden your collarbones apart and open your chest.
- Hug your knees together until the inner feet connect, and point your toes so they are tapping the floor.
- With control lift your shins parallel to the floor—you can either stay here, working on toe taps back and forth, or extend the legs out toward a 45 degree angle.
- Balancing on your pelvic bones, straighten your arms in front of you at your shins’ level. Try to keep your back straight.
ADVANCED BOAT POSE
Sit down with your legs bent.
Grab your toes with two fingers.
Without letting go of your toes, straighten your legs up.
Keep your back straight.
Balance on your pelvic bones.