Mini Boat pose

Modified Naukasana

• Lie in the PMA2 Base Position.
• Bend the knees and place the soles of the feet in front of the buttocks, flat on the floor.
• Rest the hands on the thighs.
• Engage the abdominal muscles and raise the head, shoulders and back.
• Simultaneously, slide the hands up the thighs towards the knee caps.
• Pause at the full lift, appropriate for your body.
• Slowly lower the torso and the hands, relax the body.
• Repeat up to 10 times.

Breathing

• Inhale before raising the body.
• Exhale when raising the head and shoulders from the floor.

Awareness

• The strength of the abdominal muscles.
• Alignment of the head, neck and spine.
• Synchronizing the movements with the breath.

Benefits

• Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.
• Tones all the abdominal organs.
• Removes lethargy.
• Useful for eliminating nervous tension.
• Helps to bring about deep relaxation.