This is a bit challenging at first. It is great to strengthen the tummy and back muscles and we will be ‘investigating’ it in my classes next half term (from Nov 5th).
As with all home practice, please listen to your body and practice safely.
This pose is not suitable for those with heart problem, insomnia, headache, asthma, diarrhoea, low blood pressure, pregnancy or menstruation.
First sit on the floor and take dandasana (legs out straight in front with the ribcage lifted, spine nice and straight and the hands pressing down on the floor fingers pointing towards the toes).
Take a breath in and lean back slightly, bend the knees and lift the feet off the floor. Raise the arms in front of you, parallel to the ground and each other.
If you can lift the feet so the calves are parallel to the floor. Stay here for 5 breaths and then relax gently down to dandasana.
In the full boat pose the legs are straightened but take care to move into the final position after you have perfected the bent knee version. There should be no strain in the abdomen or thighs and wobbly legs are really not attractive.
Take your time and enjoy the journey towards the full pose. Smile. Paripurna Navasana – I love the boat pose.