5 Paripurna Navasana (Full Boat pose)

The term Navasana come from the sanskrit words nava meaning "Boat" and asana meaning "posture".
Description
Navasana is when the body comes into a V-shape, and balance is gain from the buttocks. There are many different variation, where the arms, legs and torso may different positions. In this position the legs and back are lifted high and the arms are extended forward parallel to the ground.
Verbal cues
1. Start by sitting on the floor with your legs extended straight. Place your hands behind your hips with fingers pointing towards the feet and strenghten the arms. Then lift through the top of the breastbone and lean back slightly, as you are doing this ensure that your back doesn't round.
2.If at any point your position feels challenging, stay here and focus on your breath
3.As you become stronger and more comfortable, lift your hands off the floor and reach your arms out towards your knees and turn your palms to face each other.
4. Be sure to keep your chest lifted and you’re back lengthened. Also remember to keep focus on your breath.
5. At first attempt to stay n this position for 10-20 seconds, and gradually increase the time frame to 1 minute.
Benefits
•             Strengthen the abdomen, hip flexors, and spine
•             Stimulates the kidneys, thyroid and prostate glands, and intestines
•             Relieve stress
•             Improves Digestion
•             Helps increase balance and concentration
Caution
If you have the following problems please do not attempt
•             Asthma
•             Diarrhea, headach
•             Heart Problems
•             Low blood pressure
•             Pregnancy, menstruation
•             Neck injury