Featured Asana

In Sanskrit "Navika" means Boatman, and "Nauka" means Boat. This is a balance pose that works the core muscles of the body.

Process:

• Commence by sitting in Dandasana. Inhale.
• Exhaling bend knees and draw them towards the chest.
• Inhaling press into your hands and lean back slightly.
• Straighten your legs upwards to a 45 degree angle. Breathe normally.
• If this is comfortable, exhale and lift arms so they are extended and parallel to each side of knees, palms facing each other.
• Balance on the buttocks, with your chest lifted to maintain the length of your spine.

Benefits: Strengthens abdominal muscles, back, and legs.

Cautions: Lower back pain or weak abdominal muscles.

Modifications: Bend your knees and hold the legs behind thighs. If this is still too much work, then, or toes may remain touching mat.