Navasana - Boat Pose

Benefits: Does so much more than make you look good on Kit's Beach this summer. Increases
strength in mid section while simultaneously lengthening the back muscles. Prevents nagging
back pain.

It is deceptively hard but the core strength it develops is key for athletes because the mid section
is what connects the lower body to the upper body and is the source of balance and control.

Model: Nadia Toraman, Maui, HI

Level 1: From seated start with the knees and bring the hands to a forty five-degree angle. Have
a sense that the tailbone is rooting and the back is lenghtening at the same time. Think, back
length/abdominal strength.

Level 2: extend both feet straight. Try not to sag in the lower back. If the back rounds even slightly,
return to level 1.

Don't be tempted to try and straighten the legs if the back is rounding and/or sagging. It is better to go back to a less strenuous level. Even if you have rock solid abs like Arnie, this pose may be difficult if the back muscles are tight so use this as a time to lengthen those back muscles.

Repeat five times and try and hold the pose each time for five silky smooth ujaii breaths. Eventually lifting into handstand between poses (one day) if you want to take your yoga practice in that direction. Otherwise just rest between each time you hold navasana.

Your mantra this pose, "I love you abdominals

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