Eka Pada Navasana - One Foot BoatEka Pada Navasana - One Foot Boat by Sue Fuller

This posture helps to develop strong core muscles and will help prepare you for Paripurna Navasana – the full boat posture.

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. 

Breathe slowly through your nose.

As you inhale slowly unfold your right leg and as you exhale return your right foot to the floor.  Repeat on the left side.  Continue for ten or more complete breaths synchronising your breath and movement.  Whilst working to maintain a straight spine and a strong core.

This posture is great for Beginners it helps to develop a foundation in the practice. 

Sue Fuller is a leading yoga teacher and writer.  She has created over 60 audio yoga classes for all different levels and requirements, classes are available from www.yoga2hear.co.uk and www.wellbeingworldonline.com.