Shammi's Yogalaya

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Paripurna Navasana (Full Boat)

Method

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Step 1: Sit with your legs stretched in front. Make sure your spine is neutral and tall and there is no undue pressure on your lower back.

Step 2: Your palms are resting by the side of your hips.

Step 3: Keeping your spine tall and core engaged, recline at the back slowly upto the point you feel complete engagement of your core.

Step 4: Maintaining the engagement of your core, raise your legs off the floor around 60 Deg up with inhalation.

Step 5: Palms are pressed firmly on the floor, try and maintain the balance on your hips.

Step 6: Hold your core tight without affecting your breath flow and raise your arms off the floor and parallel to the floor.

Step 7: Hold for 15-20 seconds and release. Repeat 2-3 times.

Benefits

 

Contradictions

 

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