Navasana Boat Pose

Foundations of Posture:

Start on your belly with your feet hips width apart or touching. Begin by lengthening your arms away from your waist (before going into the posture) and then place your hands at a 45 degree angle along side your body, palms down. Begin by visualizing your whole body lifting together as one just as on symphony plays a masterpiece. Engage all the muscles in the body - hugging the muscles around the bones. Roll your shoulders up to your ears about one inch and then roll them back so your shoulder blades hug into your spine. On an inhalation, press down into your pelvis, as you lift your body away from the floor - continuously lengthening as you rise up. Make sure the breath is full and buoyant just a boat rocks on the waves so should your body. To release: Exhale, slowly lengthen as you lower down

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.