Boat Yoga Pose - Navasana
Type of yoga pose: sitting
Benefits: with the help of this pose you can build up abdominal and core strength.
Instructions for getting into boat yoga pose:
1. Being in a seated position, you need to lift your legs straight up to form an angle of 45 degrees.
2. Your torso will fall back but notice that your spine shouldn’t collapse. You are to sit so that to make a "V" shape with the body.
3. Then you have to bring your arms out straight in line with the shoulders.
4. Now balance on your sit bones.
A note for beginners: you can bend the knees if you need. Doing it you should bring the calves parallel to the floor. It is Half Boat Pose.
A note for advanced: in order to increase core strength, change the pose placing the legs and torso simultaneously to the floor and hold them just before you touch the floor. Then return into the pose like a sit-up. You should do the exercise several times.