
To move into Boat Pose, Navasana: Come to as seat. Bring the soles of the feet to the floor. Feel the sitting bones beneath you, grounded into the floor. Lift the chest and the area of the sternum, up towards the ceiling so the spine is straight. Expand through the area of the collarbones so that the chest broadens and the shoulder blades are flush to the back. Bring the palms to the back side of the legs and sit tall. Notice that staying here, maintaining the integrity of the spine, takes core strength. Option to stay here and breathe for 3-5 full rounds of breath. Relax the jaw and soften the breath.
To further challenge yourself, lift one foot and then the other, so that both feet are extended are raised off of the ground, and the ankles are in-line with the knees. If you cannot maintain the integrity of the spine, try lifting one foot at a time to build strength before lifting both legs, simultaneously. Option to straighten the arms and legs for full-expression of the posture. Stay here and breathe for 3-5 rounds of breath.



If this is too intense on the low-back, try bringing one foot down on the ground at a time. One foot touches the ground, and one foot is elevated in line with the knee. Bring the palms behind the thighs. Extend one leg at a time, with the breath. Inhale to straighten and extend the leg. Exhale, and come back to a starting position with the torso sitting upright. Take 5-10 breaths, moving and creating balance on both sides of the body, by alternating legs. Move with control and integrity. Take a second set of movements as an option.
Come to lay down on the back, drawing the knees into the chest, Apanasana. Allow the breath to calm and notice how you feel. Bring your yoga practice off of your mat, by creating mindful and intentional movements into your day.
Practice daily awareness. Take a few minutes each day to become still, listen to the sound of the breath, and become more grounded. Build strength in the physical core as well as your inner core or compass. Practice making decisions from that thoughtful place that allows you to manifest and create your vision. Allow that vision to be beneficial to you as well as to others, without harm.
Namaste,
Christi Iacono, 500 hr. cert. yoga instructor and owner of In Rhythms Yoga
IRY offers regularly scheduled vinyasa and yin-based classes on, Sat., Sun. (Yin-Yoga) and Wed. mornings as well as Tues. and Thurs. evening classes.
*Christi also teaches family and kids yoga.
*Christi uses Young Living Oils at the studio to enhance yoga class, meditation and in her home. Visit http://www.apothecarysociety.com/ciacono to learn more.
*Go to www.inrhythmsyoga.com to see the full yoga schedule, instructors and for private lessons.
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