NAVASANA

Description

NAVASANA Asana group: complex poses Translation of the name from Sanskrit: • nava — boat. 1. Setup Starting position: sitting on the floor. Place the feet on the floor, knees up. Hold the shins with the hands, on an inhale pull them up, draw the belly in and straighten the back. Extend the arms forward parallel to the floor. Then raise the shins and straighten the legs (the angle between the trunk and the legs is about 90°). Weight on the sitting bones and the tailbone. The neck and head are in line with the back. Legs together. The pose is held by the back muscles; the belly tends to relax. 2. Simplified and advanced variations Simplified variations: • bend the legs at the knees; • lower the hands to the floor next to the pelvis; • in difficult cases hold the thighs with the hands. Advanced variations: • raise the legs higher, keeping the back straight; • Urdhva Hasta Navasana; • lift up onto the hands. 3. Safety This asana poses no danger.