Navasana (Nāvāsana) = Boat-Posture
Dṛṣṭi: pādayoragre = to the tip of the foot
Start sitting with the legs out in front.
Inhale and lift the chest to lengthen up through the spine.
Engage the abdominal muscles and then lift the legs off the floor.
You can either bend the legs for the easier version (bring the feet towards the floor to make it even easier) or straighten the legs for the full version. YOU MUST KEEP THE CHEST LIFTED.
Relax the shoulders.
Hold here for three to five breaths.
Exhale release down.
Repeat up to four times more.