Pose 2: Boat Pose
The term ‘Navasana’ is derived from the Sanskrit words ‘nava’ which means, ‘boat’. This asana may look challenging but with focus and steady breathing, it is relatively easy to perform.
How-to: Start in a sitting position with your legs outstretched and knees together. Bend and hold the back of your knees or thighs. Now lean back slightly and gently so that you rest on the back edge of your sit bones. Keep your shoulders away from your ears and your back as straight as possible. Maintain a focal point with your gaze, inhale and slowly lift your feet a few inches off the ground. Adopt a steady breathing pattern as you find your balance. Slowly raise your feet to the height of your knees and once you’re comfortable, gently extend your legs fully. Continue with the steady breathing and slowly let go of your hold on the back of the knees or thighs. Keep your arms straight.
Benefits: The Boat Pose strengthens the abdominal muscles, hips and thighs. These in turn will increase your core strength significantly. Apart from improving balance co-ordination and focus, this asana also encourages better digestion. It is also known to stimulate the kidneys and thyroids for better health.