Published on July 17th, 2013 | by Catherine Tingey0
BOAT POSE (Paripurna Navasana)
I like to teach Breath of Fire prior as this shows students how to engage the belly. Drawing the navel into the spine while simultaneously lifting the ribcage off the pelvis helps lengthen the torso in this pose, and also protects the low back.
Sit on your mat with your legs extended out in front of you (Dandasana).
Bend your knees and lift the soles of the feet off the ground, lower legs parallel to the mat. This is HALF BOAT POSE (Ardha Navasana).
Sitting between your sitbones and tailbone, straighten the legs.
Lift the arms and bring them parallel to the mat.
Beginners can start with their hands on the mat or holding the backs of the thighs.
WORK IN THE POSE
Lift the heart up. This keeps the back from rounding.
Keeping the shoulder blades moving down and back, extend through the fingertips.