Even though the rest of the country has been on fire the PNW is just now coming into summer. And if it’s summer in Seattle you can bet people are trying to get onto the water. There’s all manner of watercraft on our lakes, the Sound and coast so it seemed natural that this month’s pose should be Navasana or Boat Pose.  Practicing this asana will help you to navigate any rough waters life may send your way.  And to get into the nautical mood, enjoy Bobby Darin's Somewhere Beyond the Sea

                               
                                                              BENEFITS:

Your yoga practice will affect all aspects of your body.  A few of the benefits that have impacted me the most are:
  1.  Relieving over-worked muscles 
  2.  Bringing into balance muscle pairs
  3.  Improving core strength
These benefits aren't necessarily in order of importance or even how they evolved.  In fact, to get to relieving my over-worked muscles (ie hamstrings, quads, hip flexors) I needed to improve my core strength first and if you're beginning yoga that's probably an area you'll need to work too. A strong, stable core facilitates free movement in the limbs.  That's where this month's pose can help.  Navasana strengthens the abdominal muscles, quadriceps and back muscles. Compression of the muscles in the torso tones as well as stimulates the abdominal organs. Enhances concentration and improves balance.

INSTRUCTIONS:

*Sit on your mat, extending your legs for Dandasana.
     -Be sure you’re sitting on your sit bones bringing the spine into a neutral position. Use
       some type of prop if your tailbone tucks and your lower back rounds.

*Lengthen your spine, lifting your heart up while keeping the shoulders soft.

*Bend your knees and draw your feet towards you until they are a few feet in front of your
   hips.
     -Maintain a long spine
     -Feet flat on your mat

*Reach your hands around and place them on the backs of your thighs to use to help lift
   your lower spine and pull it inward
     -Shoulder blades release down your back to keep upper body from tensing

*Lean upper body back—arms will become
   almost straight
     -Bring your head in line with your shoulders
            **Do not jut the chin out**

*Lift your feet off the mat:
   1. Stay with feet hovering over mat
   2. Extend legs until shins are parallel
        to your mat
   3. Straighten the legs
     -In all variations, lengthen your front body through your crown
       and continue to draw lower spine inwards
     -Balance evenly on your sit bones
     -Remained toned in the belly
   4. Remain in this posture for a few breaths

*To come out of Navasana: Release the feet back to your mat and hug your knees to give
    yourself a few moments to rest/recover.

*Repeat Navasana a few times maintaining an ‘ease’ while balancing

RISKS:

Those with weak abdominals and/or back muscles or pregnant women should not attempt the full expression of the pose, but should start with easier variations and/or modifications. 

Health, Wellness & CURES!!
Karen