Instructor Rika Henry at VITAL Fitness Studio. photo by Louie Solomon

Yoga 101: Boat

Navasana challenges your core strength and stability by forcing you to constantly check in with your posture and form as you hold the boat shape. Begin by sitting on your mat with legs together and knees slightly bent. Lean back until you find a comfortable balancing place on your sacrum. Once you feel secure, lift your feet off of the mat and hold your arms out straight in front of you. If this is too difficult, leave your hands on the ground behind the hips and lift one leg at a time until you build the strength to hold up both. If this is easy, try straightening legs and lifting them higher with each breath.

Benefits:

  • Strengthens and tones abdominal and back muscles
  • Improves balance
  • Builds concentration, balance, and posture

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