Navasana

Boat Pose

step by step

1Start in Staff Pose (Dandasana). With your hands on the ground and your fingers pointing forward, lean back a little and support yourself with your hands.
2Upon exhaling, lift the legs from the ground and bring the shoulders back. Find a point of balance between the pelvis and tailbone in order to be able to maintain the position for a few breaths.
3Bring the legs and torso up to form a 45-degree angle with your body. The toes are pointed and the arms parallel to the ground. The abs are engaged.
4Hold the pose for 15 to 30 seconds and gently release.

benefits

  • Strengthens the abs.
  • Stretches the hamstrings and stimulates digestion.

contraindictions and warnings

  • Not recommended if you suffer from a neck or lower back injury, or if you have frequent headaches.

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