Navasana - The BoatNavasana - The Boat – Sue Fuller

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.

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).

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 rest and practise eka pada navasana (one foot boat) to prepare the body.

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.