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Navasana, boat pose is a core strengthener. It's more of a strengthening pose, than it
is a flexibility pose. So we're going to begin with planting the soles of your feet so that
the ankles and knees are directly in line with the hips, and that you have length in
your spine. The first variation is all you're going to do is lean back, balancing on the
tip of your tailbone so that you can lift your feet, still gaining the length in your
spine. When it becomes available, you can extend one leg, you can extend both legs,
and you can extend your arms, absolutely building strength in the core. We're going to work
on a little bit a couple of variations of this pose to make it available to your body.
One of the things that you can do is to use a strap to support your body, and it will
go around her feet, and then she's going to extend, and she's going to do the same thing.
She'll be able to lean back, because she has me here to support her. Still has to contract
the abs to keep balance here.