Navasana / Boat Pose

How to perform Boat pose / Navasana :

• Sit on your knees, close to your chest and feet on the ground
• Elevate your knees and and hold them with your hands
• Straighten your back up and stretch your legs towards straight
• Extend your arms out forward or hold the lower part of your knees for balance
• Hold the pose for a while and then come out of the pose

Things to remember :

• Do the pose at least 3 times per a day
• Initially you can hold the pose for 10 to 20 seconds. While in regular practice you can hold it for 1 minute
• The knees should be straight
• Make sure your concentration on the pose

Benefits :

• Strength in the abdomen
• Stretches the upper thighs
• Improves digestion
• Helps from stress
• It stimulates the kidneys
• Strengthens the hip and spine 
• Increases flexibility