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  • Sit in daṇḍāsana
  • Lift your legs up at a 45 degree angle from the floor
  • Lean the torso slightly back
  • Stretch your arms forward
  • Stay for 10 breaths
Asana in Depth
Navāsana, also known as the boat pose, is a great pose for strengthening the core muscles. It is especially aimed to tone the abdominal region, while giving energy to the whole body.

Start by sitting in daṇḍāsana. Lean your upper body slightly back while you lift your legs up into the air. Make sure that the legs are straight, and keep them 45 degrees away from the floor. Stretch your arms forward and keep them on either side of the legs. Make sure that you are not rounding your back or tucking your tailbone. Rather, sit on the edge of the sitting bones so that you have a good support. Ensure that the spine stays straight, and the neck is aligned.

For a simpler variation of the pose, you can bend the knees and keep the shins parallel to the floor. This relieves some stress from the back. Another option, to make it more challenging, is to lean further back and bring the legs closer to the ground. This engages the muscles more and makes it a more strenuous pose.

The benefits of this posture include strengthening of the abdomen, the back, the legs and the neck. It promotes balance and concentration, and helps to relieve stress.

The counter indications are neck injuries and back injuries. In that case, keep the knees bend or perform the pose with your forearms on the floor behind you, offering further support.
Major Benefits
  • Strengthens abdomen
  • Strengthens the back
  • Strengthens the neck
  • Promotes balance
  • Relieves stress
Contra Indications
  • Back and neck injuries
Anatomy Basics
  • Engages rectus abdominis
  • Engages spinal extensors
  • Engages iliopsoas muscles
  • Engages Rectors femoris

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