Navasana - The Boat
Nava = boat.
Asana = steady pose or posture.
This posture will strengthen the muscles of the core and improve concentration.
Navasana requires balance, determination and focus. It also requires awareness of correct spinal alignment and strength in the quadriceps and core.
How to Perform Navasana
Begin sitting on your bottom with a straight spine. Bend both knees in towards your chest allowing the feet to leave the floor slightly and lightly hold on to the backs of your thighs. Draw up strongly through the lower abdominal muscles. Slowly unfold your legs, stop with the shins parallel to the floor this is Ardha Navasana (half boat), if this feels okay you can continue to unfold your legs until your toes are in your eye line this posture is known as Paripurna Navasana (full boat).
The word Paripurna translates to mean full or complete.
Keep your abdominal muscles strong and then release your hands keeping your legs lifted and extend your arms forwards with your palms facing. Remain here breathing slowly in and out through your nose for ten complete breaths.
Keep your back straight, if you feel your lower back begin to curve bend your knees and return to ardha navasana or relax the posture completely.