BOAT POSE NAVASANA
From the Warm-up section, complete the poses Cat cow, Thread the needle, Bridge arm sequence and Spine rolls (see page 26). It should take about two minutes. Then complete two rounds each of Sun salutation A and B (see page 32).
BENEFITS: Deeply tones your tummy muscles and spine, helps your digestion.
• Sit on the floor with your legs straight out in front of you.
• On an inhalation, lift your feet off the floor a few inches. Hold the back of your thighs. Engage your abdominals and move your torso diagonally back so you balance on your tailbone. This is stage one of the posture. Absolute beginners practise this by taking five breaths here.
• Now lift your feet and keep your knees bent so your shins are parallel to the floor, with your legs at a 90° angle. Continue to balance on tailbone (A). This is stage two.
• On an exhalation, lower your torso back until you’re about 10cm from the floor and straighten your legs out (B). Then bring your knees and torso back up to stage two.Repeat this in-out
