Navasana or “boat pose” builds core strength, requires you to balance on your sitting bones and is part of the Prana Vashya™ Primary Series ab sequence of postures.
How to get into the position
From lying down on your mat, extend your arms behind your head and exhale all the air you’re your lungs. Then inhale and stretch your arms, straightening your spine as much as possible. On the exhalation extend your arms and legs in front of you, lifting through the top of your sternum and leaning back slightly. Ensure you keep your spine straight whilst in the position. Stay off your sacrum and spine. It should feel more like your sitting bones are taking your weight.
On each inhalation, extend your arms. On each exhalation, try to straighten and raise your legs.
Hold the position for five full breaths. If you aggressively go at this position, it is likely that your muscles will fatigue before you finish the five breaths so relax your mind.
Benefits
Navasana:
· Helps you sleep at night
· Strengthens abs, hip flexors and spine
· Improves digestion
· Stimulates the thyroid gland, kidneys, intestines and prostate
Contraindications
Avoid this posture if you have any neck injuries or diarrhoea.