UTTHITHA HASTHA PADA MERUDANDASANA (NAVASANA)

This is the Boat Pose, also called as Naukasana.

There are two variations in this: Paripoorna Navasana and Ardha Navasana

Sequence:

Paripoorna Navasana (Full Boat pose):

1. Sit on the floor with your legs straight in front. Keep your palms on the floor behind behind your hips with fingers pointing toward your feet. Tighten your arms and elbows. Keeping your spine straight, lean back slightly.

2. Exhale and lift your feet together at an angle of 45 degrees. Stretch your arms straight, alongside your legs, with palms facing each other. Your upper body will be slightly leaning back. Hold the posture for 10- 30 seconds. Breathe normally.

Alternatively, you can lie flat on your back, with hands by your side. Exhale and lift your upper body and legs simultaneously at reach an angle on 45 degrees. Hold the posture for 10- 30 seconds. Breathe normally

Ardha Navasana (Half Boat pose):

1. Lie flat on your back, with knees bent.

2. Raise your upper body slightly above the ground and lift your bent legs to make an 'L' shape. Alternatively you can stretch out your legs and raise it slightly above the ground. Keep your hands straight, in front of you. Hold the posture for 10- 30 seconds. Breathe normally.