How to Do the Navasana Into Lolasana Pose

The Navasana, otherwise known as the boat posture and the Lolasana, otherwise known as the tremulous posture, are Ashtanga Yoga postures that when performed separately develop balance and control. When performed together, they help develop abdominal and leg tone, back strength and arm, wrist and shoulder power. Follow the steps below to perform the Navasana and Lolasana.

Difficulty: Challenging

Instructions

Things You'll Need:

• Yoga Mat

How to Do the Navasana and Lolasana

1. Start by sitting on the floor back straight and legs extended together in front of you. Your arms should be placed at each side. Begin to slowly recline your chest back and up as you simultaneously lift your legs. Your toes, ankles and inner thighs should be touching.

2. 
    

   Continue to stretch your legs long while raising your arms horizontally, reaching your hands past your knees. Bring your feet upwards, as high as your head, balancing on your buttocks without allowing your back to collapse. You are now in Navasana; take five breaths before moving into step three.

3. Exhale and begin to move into Lolasana by placing your palms by your side on the floor. Shift your shoulders forward, over your wrists and inhale, strongly pressing your palms into the ground.

4. 
    

   Use the pressure down through your arms and into your palms to raise your buttocks off the floor while tucking your knees tightly without letting your feet touch the floor. You have just performed Lolasana.

5. Exhale and lower your buttocks back to the floor and stretch back into Navasana. Take five breaths then exhale placing your palms back onto the floor and lift back into Lolasana. Repeat until you have performed the sequence four more times.

Tips & Warnings

• Pace yourself by breathing slowly.
• If your lower back feels strained during Navasana, bend your knees and lower your feet so your shins are parallel to the floor.

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