Navasana

Benefits

• Powerfully strengthens the core and hip flexors
• Tones the kidney and adrenal glands
• Improves digestion and stimulates the thyroid
• Builds mental focus and determination
• Reduces Kapha sluggishness and lethargy

Steps

1. Sit with knees bent, feet flat on the floor.
2. Lean back slightly while keeping the spine straight.
3. Lift both feet off the floor, shins parallel to the ground.
4. Extend arms forward, parallel to the floor.
5. For full pose, straighten legs. Hold 20–60 seconds.