Feel the burn and strengthen your core with this simple yet effective yoga pose for toned abs. You don’t need to take much time out of your day to perform this move, but you do need to be consistent. Try to hold this pose for as long as you can, a couple times every day. Of course, you can always combine this pose with other ab workouts. It’s easy to tack it on to the end of any workout!
You can do this pose anywhere on the floor, but ideally you should have a bit of cushion for your tailbone, like this well-rated yoga mat.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Navasana (Boat Pose)
Instructions
1. Sit on the floor with your knees bent and feet flat with your hands resting beside your hips.
2. Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.
3. Lift through the top of the chest and lean back slightly. (As you do this, make sure your lower back doesn’t round)
4. Balance on your sit bones, keeping your spine straight.
5. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. (If this isn’t possible, remain with your knees bent, lifting the shins parallel to the floor.)
6. Stretch your arms alongside the legs, parallel to each other and the floor.
7. Spread the shoulder blades across your back and stretch fingers towards ceiling. (If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.)
8. Keep your belly pulled into the spine tightly to help protect the low back. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum.
9. Chin should be neutral and your gaze is looking in front of you.
10. At first, stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute.
11. Release the legs with an exhalation and sit upright on an inhalation.
Benefits of Navasana Pose
- Strengthens and stretches core muscles (abdominals, hip flexors, and lower back)
- Improves balance
- Stretches hamstring muscles of the legs
- Aligns and stretches spine
- Stimulates the thyroid, intestines, kidneys, and prostate gland
Contraindications and Cautions
- Asthma
- Diarrhea
- Headache
- Heart Problems
- Insomnia
- Low blood pressure
- Menstruation
- Pregnancy
- If you have a neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.
Helpful Yoga Products
Read Next:
Yoga for Brain Health: Could Yoga Poses Now Prevent Dementia Later?
