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Boat Pose (Paripurna Navasana)
- Begin in Dandasana, pressing forward with the big toe mounds, spinning the inner thighs down to hold the thighs in a neutral position and rooting down with the femurs to engage the quadriceps
- Move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
- Engage the muscles along the length of the spine to keep the torso erect
- Move the shoulder blades in and up to lift and open the chest from behind
- Observe the relationship between the thighs and the torso –they form a 90-degree angle at the hips
- Bend the knees and come on to the tips of the toes, holding the backs of the thighs just above the knees
- Tilt the torso back slightly and feel the back edge of the sitting bones pressing into the floor; keep the spinal muscles engaged so the back does not round
- Remember the 90-degree angle between the thighs and the torso in Dandasana; this angle between the thighs and torso is a bit more acute, but many of the same muscles are working
- Raise the feet to eye level, pressing into the big toe mounds to keep the legs neutral and keeping a slight bend in the knees initially
- Release the hold on the thighs and straighten the arms so they are parallel to the floor
- Draw the upper arms into socket to emphasize the lift of the chest
- Keeping the back body engaged and supporting the front body, straighten the legs
- Continue to draw the upper arms into socket to lift the chest
- Continue to press into the big toe mounds to activate the legs
- Balance on the back edge of the sitting bones without letting the lower back collapse towards the floor Hold for anywhere from 10 breaths to 1 minute, then release