Navasana (Boat Pose)

Pure Hot Yoga Pose Benefits:

Builds abdominal and core strength.

Pure Hot Yoga Step by Step:

1) From a seated position, bring the legs straight up to a 45 degree angle.
2) The torso will naturally fall back, but do not let the spine collapse. Make a ā€œVā€ shape with the body.
3) Bring the arms out straight in line with the shoulders.
4) Balance on the sit bones.

Pure Hot Yoga Beginners:

Bend the knees if necessary, bringing the calves parallel the the floor. This is Half Boat Pose (click the photo to see this variation).

Pure Hot Yoga Advanced:

To increase core strength, release from the pose bringing the legs and torso simultaneously towards the floor and hold just before you touch the floor. Come back up into the pose like a sit-up. Repeat this several times.