Navasana (Boat Pose)

● This pose strengthens the legs, the spine & neck and also helps reduce excess fat around the waist, abdomen and back. It also helps strengthen the core muscles, reproductive organs and the pelvic region. It helps in creating a balance mentally & physically, and releases stress & anxiety.
● Lie down on the floor on your back. Take a deep INHALE and with the EXHALE lift your head and legs up in the air simultaneously. Balance on your hip joint. Extend your hands straight in line with your knees, palms facing each other or downwards. Lengthen your spine and relax your shoulders. Hold your legs and torso up at an ideal angle of 45 degrees from the floor. Hold for 30 to 60 seconds and then lower our legs down straight in front of you. Repeat 3 times.
Variation 1
If balancing is an issue, you can use your hands as support and hold your legs behind your knees.
Variation 2
In case you are unable to straighten your legs at first, you can practice with bent knees until you get stronger.
Variation 3
If you are unable to hold this pose, raise your legs straight and place your hands behind your hips.

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