Suitable for new mothers when hands supporting under the thighs and feet lifted just off the mat.

When strength has built, progress to the pictured pose, with kness bent and legs parallel to the floor. Try and keep the back in a natural line without sinking down too much and lift the chin slightly to keep the neck in alignment with the spine. The you can try and let go of the legs and let the hands extend towards the toes. At first just try and hold the hands out for a few seconds until you feel confident enough to hold the pose for longer.

As you regain your flexibility and stamina, you can extend the legs out fully, lifting the feet. Aim to get the feet level or a litle higher than the head, this may mean moving the upper body a little lower.

REASONS TO DO BOAT POSE/NAVASANA:

Strengthens the stomach muscles, improves balance and aids digestion