Navasana
Your Monthly Yoga Pose

Summer is in full swing. Cookouts and fireworks, beach and boats! Hence why I chose boat pose, or navasana, as our July pose of the month. Benefits of boat pose include strengthening and toning the abdominals, in addition to strengthening the hip flexors and spine. In boat pose, your goal is to maintain an open chest so breathing can be full and relaxed. You also want to try and balance on the triangle between the two sitting bones and the tailbone. I’m including three variations of boat pose; find your boat and take it out for a ride.

Boat Pose A

1. Begin sitting with your shoulders over your hips and your knees bent with your feet in front of you.
2. Allow your hands to be behind you with your fingertips facing toward the front of your body.
3. Bring your shoulder blades together and allow your shoulders to relax as you let your shoulders move past your hips away from your knees but maintain your feet on the mat. You may lift your heels off, leaving your toes on the mat, if you feel comfortable doing so. 
4. You may leave your hands for support or bring your arms parallel with the mat. 
5. Use your hands and feet to aid your balance.
6. Breathe for five breaths as you balance on your tailbone and sitting bones. Use each exhale as an opportunity to bring your navel toward your spine.

Boat Pose B

1. Follow steps 1-3 from Boat Pose A. 
2. Maintaining a steady and relaxed breath as well as an open chest, flex your feet and lift one foot at a time, bringing both feet off the mat. Keep the shins parallel to the mat. 
3. Lift your arms to parallel, making sure your hands are facing in toward your body. 
4. Allow your gaze to be soft and focus on your big toes in front of you.
5. Breathe for five breaths as you balance on your tailbone and sitting bones. Use each exhale as an opportunity to bring your navel toward your spine.

Boat Pose C

1. Follow steps 1-3 from Boat Pose A. 
2. Maintaining a steady and relaxed breath as well as an open chest, flex your feet and lift both feet straight up, creating a “V” shape with your body. Make sure your legs are long, active and straight.
3. Lift your arms to parallel, making sure your hands are facing in toward your body. 
4. Allow your gaze and neck muscles to be soft and relaxed and focus on your big toes in front of you.
5. Breathe for five breaths as you balance on your tailbone and sitting bones. Use each exhale as an opportunity to bring your navel toward your spine.

Happy boating, everyone!

Namaste.