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Yoga Exercise - Full Boat Pose (Paripurna Navasana)

This exercise strengthens the belly muscles, the legs and the lower back. It is also beneficial to those with kidney, thyroid, prostate and intestine problems. The Boat Pose is a great stress reliever and also improves digestion.

STEP 1: Sit down on your Yoga Mat. Pull in your legs and grab your upper legs on the back side below the knees. Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.

STEP 2: Slightly pull your legs with your arms to maintain the posture.

STEP 3: Extend your arms forward and parallel to the floor.

STEP 4: Stretch your legs and feet together. See to it that your back remains straight. When you find the position easy, you can reduce the stretching power of your arms without changing the position. Eventually bring your arms along the body parallel to the floor and focus on a particular spot for your balance. Quietly breathe in and out through your belly and try to maintain your relaxation during your efforts.

Your lower back is important in this exercise. You should therefore see to it that both your back (upper and lower) remains straight. Otherwise, this can affect your breathing.


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