BOAT Navasana | |
|
| Lie on your belly and extend your arms out in front of you, palms facing each other, with your chin resting on the floor. | 3 - Press your heels upward. 4 - Press the crown of your head away from your shoulders and feel the elongation in the back of your neck. 5 - Press your finger tips up and away from your shoulders. Stay in the posture. Breathe. | ||
1 - Bring up the squeeze, pressing your pubic bone downward, and allow the pressing to lift your torso, hands, and feet. 2 - Press the tips of your toes away from your hips. | |||
| Benefits: - Strengthens the back muscles - Tones and strengthens the buttocks, calves, and thighs | |||