Posture of the month – Navasana, The Boat

Posture of the month – Navasana, The Boat
By Cathy Underwood
www.yoga4mums.com
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photo by Nicolas Lapite


Our posture this month is with spring in mind. The Boat helps to maintain the strength and support about the spine, improving posture and mobility. So with the cold winter months behind us, let’s stand tall and enjoy the great outdoors!


Primary aim:
• To strengthen and condition the muscles about the spine

Secondary benefits:
• Aids balance and focus
• Strengthens core muscles and Quadriceps

Set up:
• From sitting, bend knees, place hands on the shins, rock back on to the sit bones.
• Performance:
• Breathing freely lift the feet off the floor
• Lift the chest and lengthen through the spine and neck
• Draw up through the centre of the body
• Extend the arms parallel to the floor
Avoid:
• Rounding the back
• Holding the breath
• Modifications:
• Straighten the legs
• Bend the knees
• Place hands on the floor for more stability