Navasana (Boat Pose)_ Empower Your Core and Enhance Balance in Yoga.pdf

Navasana, or Boat Pose, is a dynamic yoga asana that strengthens your core, improves balance, and ignites your inner power. Discover the transformative benefits of Navasana and unlock your core strength with step-by-step instructions and variations in this comprehensive guide.

1. Navasana(BoatPose):EmpowerYour
CoreandEnhanceBalanceinYoga
Namaste,
"Navasana,orBoatPose,isadynamicyogaasanathatstrengthensyour
core,improvesbalance,andignitesyourinnerpower.Discoverthe
transformativebenefitsofNavasanaandunlockyourcorestrengthwith
step-by-stepinstructionsandvariationsinthiscomprehensiveguide."
Intherealmofyoga,corestrengthandbalanceare
foundationalpillarsthatempowerpractitionerstodelvedeeperintotheir
practice.Corestrengthnotonlyenhancesphysicalperformancebutalso
promotesoverallstabilityandalignment.Ontheotherhand,balance
servesasametaphorforfindingequilibriuminlifeandmaintainingasense
ofharmonywithinoneself.TheseaspectsformtheessenceofNavasana,
commonlyknownasBoatPose,atransformativeasanathatbrings
numerousbenefitstobothbodyandmind.

2. NavasanaYoga
BenefitsofNavasanaforphysicaland
mentalwell-being
Navasanaisapowerfulyogaposethattargetsthecoremuscles,offeringa
profoundopportunitytodevelopstrength,stability,andbalance.Asyou
engageinNavasana,youawakenandactivatethedeeplayersofyour
abdominalmuscles,includingtherectusabdominisandthetransverse
abdominis.Thisnotonlytonesthemidsectionbutalsoimprovesposture
andsupportsthespine.
Beyondthephysicalbenefits,Navasanahasaprofoundimpactonmental
andemotionalwell-being.Theprocessoffindingbalanceinthispose
demandsunwaveringfocusandpresence.Asyounavigatethedelicate
equilibriumofthebody,youcultivateasenseofmindfulnessand

3. self-awarenessthatextendsbeyondthemat.Navasanabecomesavehicle
forstrengtheningnotjustthebody,butthemindaswell.
Inthisblogpost,weembarkonajourneytounravelthe
secretsofNavasana,toexploreitsintricacies,andtoequipyouwiththe
knowledgeandtechniquestomasterthisempoweringpose.Whether
you'reaseasonedyogilookingtodeepenyourpracticeorabeginner
takingyourfirststepsontheyogicpath,thiscomprehensiveguidewill
provideyouwithstep-by-stepinstructions,variations,andinvaluabletipsto
helpyouharnessthepowerofNavasana.
Preparetostrengthenyourcore,improveyourbalance,and
awakenyourinnerfire.LetusdiveintotheworldofNavasanaanddiscover
thetransformativeeffectsitholdsforyourphysicalandmentalwell-being.
Getreadytoembarkonavoyageofself-discovery,asNavasanatakesyou
tonewheightsofstrength,stability,andharmonywithinyourself.
UnderstandingNavasana
ThemeaningandsignificanceofNavasana(BoatPose)
Navasana,derivedfromtheSanskritwords"nava"meaning"boat"and
"asana"meaning"pose,"embodiesthegracefulshapeofaboatfloating
effortlesslyoncalmwaters.Symbolically,thisposerepresentsstability,
balance,andthejourneyofnavigatingtheseasoflifewithequanimity.
Themusclesandareasofthebodytargetedby
Navasana
Navasanaisrenownedforitsabilitytoengageandstrengthenthecore
muscles.Itprimarilytargetstherectusabdominis,commonlyknownasthe
six-packmuscles,whichplayavitalroleinspinalsupportandoverallcore
stability.Additionally,Navasanaactivatesthedeeptransverseabdominis,
theinternalandexternalobliques,andthehipflexors.Thesemuscleswork
inunisontocreateastrongandstablefoundationforthepose.

4. Furthermore,Navasanarecruitsthemusclesofthelower
back,includingtheerectorspinae,tomaintainbalanceandcounterbalance
theengagementofthecoremuscles.Thequadriceps,hamstrings,and
glutealmusclesalsoplayasupportiveroleinstabilizingthebodyinthis
pose.
TheImportanceofproperalignmentandbreath
controlinthepose
Properalignmentandbreathcontrolarecrucialaspectsofperforming
Navasanaeffectivelyandsafely.Startbysittingtallwiththespine
elongated,ensuringthatthepelvisisinaneutralposition.Engagethecore
bydrawingthenaveltowardsthespine,whilekeepingthechestliftedand
theshouldersrelaxed.
Maintainingasteadyandevenbreathisessentialtosustain
balanceandpromoteasenseofcalmduringNavasana.Inhaledeeplyas
youpreparetoliftintothepose,andexhalegraduallyasyoufindyour
balance.Throughoutthepose,focusonmaintainingasmooth,controlled
breathtoenhanceyourstabilityandconcentration.
AlignmentiskeytoreapingthefullbenefitsofNavasana.
Aimtokeepthespinelengthened,avoidinganyroundingoroverarchingof
theback.Findabalancebetweeneffortandease,ensuringthatyou're
neitherstrainingnorcollapsinginthepose.Adjustments,suchasslight
backbendsormodificationswithprops,canbeincorporatedto
accommodateindividualneedsandmaintainproperalignment.
Byprioritizingalignmentandbreathcontrol,youcan
optimizethebenefitsofNavasanaandcultivateastrong,stablecorewhile
experiencingaharmoniousflowofenergythroughoutyourbody.
Step-by-StepInstructionsofhowtoperformNavasana
correctly

5. Followthesestep-by-stepinstructionstoperformNavasanawithprecision
andmindfulness:
1.Startbysittingonyourmatwithyourlegsextendedinfrontofyou
andyourspinetall.
2.Bendyourkneesandplaceyourfeetflatonthemat,keepingthem
hip-widthapart.
3.Restyourhandsonthematslightlybehindyourhips,fingerspointing
towardsyourfeet.
4.Engageyourcorebydrawingyournaveltowardsyourspineand
liftingyourchest.
5.Inhaledeeply,lengtheningyourspine,andexhaleasyouleanback
slightly,balancingonyoursittingbones.
6.Asyoucontinuetoexhale,liftyourfeetoffthemat,bringingyour
shinsparalleltothefloor.Ideally,yourlowerlegswillbeata
45-degreeangletothefloor,forminga"V"shapewithyourtorso.
7.Extendyourarmsforwardalongsideyourlegs,paralleltothefloor,
palmsfacingdown.
8.Findafocalpointorgazeslightlyaboveyoureyeleveltohelp
maintainbalanceandfocus.
9.Holdtheposeforseveralbreaths,graduallyworkingupto30
secondsorlongerasyourstrengthandstabilityimprove.
10.Toreleasethepose,exhaleasyouloweryourfeetbacktothemat,
returningtothestartingposition.

6. BoatPose
Modificationsforbeginnersorindividualswith
physicallimitations
ModificationsforNavasanacanhelpbeginnersorthosewithphysical
limitationsgraduallybuildtheirstrengthandconfidenceinthepose.Here
areafewmodificationstoconsider:
Option1:Keepyourfeetonthematandholdontothebacksofyourthighs
forsupportwhilestillengagingyourcoreandmaintaininganupright
posture.
Option2:Placeayogablockorbolsterbetweenyourthighs,squeezingit
gentlytoengagetheinnerthighsandprovideadditionalsupport.
Option3:PerformNavasanawithyourbackagainstawallforadded
stabilityandsupport.Thismodificationcanhelpindividualswithbalance
issuesorlowerbackdiscomfort.

7. Remember,modificationsaremeanttomeetyourindividualneedsand
ensureasafeandenjoyablepractice.Listentoyourbody,honorits
limitations,andchoosethemodificationthatfeelsmostappropriateforyou.
Navasanaoffersamultitudeofphysicalbenefitsthat
contributetooverallstrength,stability,andposture:
●CoreStrengthening:Navasanaisrenownedforitsabilityto
strengthentheentirecore,includingtheabdominalmuscles,hip
flexors,andlowerback.RegularpracticeofNavasanahelpstoneand
sculpttheabdominalregion,providingasolidfoundationforother
yogaposesanddailyactivities.
●ImprovedPosture:EngagingthecoremusclesinNavasana
promotesproperalignmentandspinalsupport,leadingtoimproved
posture.Bystrengtheningthemusclesthatsupportthespine,
Navasanahelpscounteracttheeffectsofsedentarylifestylesand
promotesamoreuprightandalignedposture.
●EnhancedBalanceandStability:Balancingonthesittingbonesin
Navasanachallengesyoursenseofbalanceandactivatesthedeep
stabilizingmusclesofthecore.Asyouimproveyourbalanceinthis
pose,youdevelopgreaterstabilityandbodyawareness,whichcan
translatetoimprovedbalanceinvariousaspectsoflife.
Navasanaextendsbeyondphysicalbenefits,offering
significantmentalandemotionaladvantages:
●IncreasedFocusandConcentration:Thedelicatebalancerequired
inNavasanademandsunwaveringfocusandconcentration.Asyou

8. tuneintothesensationsofyourbody,steadyyourbreath,and
maintainyourposition,youcultivateastateofmindfulnessthat
enhancesfocusandconcentrationbothonandoffthemat.
●HeightenedConfidenceandInnerStrength:MasteringNavasana
requiresperseveranceanddetermination.Asyouwitnessyour
progressandbuildstrengthinthischallengingpose,itinstillsasense
ofaccomplishment,boostingself-confidenceandfosteringadeeper
connectionwithyourinnerstrength.
●StressReliefandCalmness:ThemindfulnatureofNavasana
encouragesastateofrelaxationandtranquility.Asyoufocusonyour
breathandengageyourcore,stressandtensionmeltaway,leaving
youwithasenseofcalmnessandinnerpeace.
Navasanahasapositiveimpactonvariousaspectsof
yourbody'sfunctioning:
●ImprovedDigestion:Thecompressionoftheabdominalareain
Navasanastimulatesthedigestiveorgans,promotinghealthy
digestionandrelievingdigestiveissues.Thisposecanhelpalleviate
bloating,constipation,andindigestion.
●BoostedMetabolism:EngagingthecoremusclesinNavasana
activatesthemetabolicsystem,increasingtherateatwhichyour
bodyburnscaloriesandprocessesnutrients.Arevved-up
metabolismsupportsweightmanagementandoverallmetabolic
health.
●HeightenedEnergyLevels:Navasanaactivatesthecore,ignitinga
surgeofenergythroughoutthebody.Theposestimulatesthe

9. Manipurachakra,theenergycenterassociatedwithpersonalpower
andvitality.PracticingNavasanacanleaveyoufeelinginvigorated
andrejuvenated.
ByregularlyincorporatingNavasanaintoyouryogapractice,youcanreap
thesephysical,mental,andemotionalbenefits.Embracethetransformative
powerofNavasanaasitsupportsyouroverallwell-beingandvitality.
VariationsandProgressions
Forexperiencedpractitionerslookingtodeepentheirpractice,herearea
fewadvancedvariationsofNavasana:
●ArdhaNavasana(HalfBoatPose):Begininaseatedpositionwith
yourkneesbentandfeetflatonthefloor.Liftonelegatatime,
extendingitstraightwhilekeepingtheotherfootgrounded.Find
balanceasyouholdthisasymmetricalvariationofNavasana,
engagingthecoreandmaintaininganelongatedspine.
●ParipurnaNavasana(FullBoatPose):Inthisadvancedvariation,
bothlegsareliftedofftheground,creatinga"V"shapewithyour
body.Keepyourarmsextendedparalleltothefloor,palmsfacing
down.Challengeyourcorestrengthandstabilitybyholdingthepose
foranextendedduration.
●NavasanawithLegVariations:Onceyou'vemasteredthefull
expressionofNavasana,youcanincorporatelegvariationstofurther
challengeyourbalanceandstrength.Exploreextendingoneleg
forwardwhilekeepingtheotherlegliftedoralternatingbetween
extendingandbendingthelegsinadynamicmovement.

10. Modificationsandpropstochallengeorassist
differentskilllevels
Modificationsandpropscanbevaluabletoolstocatertodifferentskill
levelsandprovidesupportorchallengeduringNavasana:
●UsingaYogaBlock:Placeayogablockbetweenyourthighsand
gentlysqueezeittoengagetheinnerthighs.Thismodificationoffers
additionalsupportandstability,makingiteasiertofindbalancein
Navasana.
●Bent-KneeVariation:Insteadofextendingyourlegsfully,keepyour
kneesbentandfeetliftedoffthefloor.Thismodificationreducesthe
leverageandintensityonthecoremuscles,makingitmore
accessibleforbeginnersorindividualswithlimitedcorestrength.
●StrapsforAssistance:Ifreachingforyourfeetischallenging,usea
yogastraparoundtheballsofyourfeet.Holdontothestrapwithyour
handsandgraduallyworktowardsstraighteningyourlegswhile
maintainingproperalignment.
WaystoincorporateNavasanaintoafloworsequence
Navasanacanbeseamlesslyincorporatedintoafloworsequenceto
enhancetheoverallpractice.Hereareafewsuggestions:
●Core-StrengtheningFlow:Startwithgentlewarm-upposeslike
Cat-CowandDownwardDog.Then,includeNavasanaasacentral
pose,alternatingwithothercore-strengtheningposeslikePlank,Side

11. Plank,andBoatPosevariations.Flowthroughtheseposes,focusing
onengagingthecoreandmaintainingasteadybreath.
●SunSalutations:BeginyourSunSalutationswithNavasanaasa
transitionbetweenthestandingforwardfoldandthelowplank.This
addsacore-strengtheningelementtothesequence,allowingfora
seamlessflowandamindfulconnectionbetweenbreathand
movement.
●Core-FocusedMini-Sequence:Createamini-sequencecentered
aroundNavasana.CombineNavasanawithothercore-centricposes
suchasBicycleCrunches,ForearmPlank,andLegLifts.Move
mindfullythrougheachpose,focusingontheengagementofthecore
andtheconnectionbetweenbreathandmovement.
Byexploringvariations,modifications,andincorporatingNavasanaintoa
floworsequence,youcancontinuetochallengeanddeepenyourpractice,
makingitdynamicandengaging.Thesevariationsallowyoutoadaptthe
posetoyourskilllevelwhilecontinuallyprogressingonyouryogajourney.

12. Navasana(BoatPose)
TipsandTechniquesforfindingbalance
andstabilityinNavasana
FindingbalanceandstabilityinNavasanacanbechallenging.Hereare
somepracticaltipstohelpyouachieveastrongandsteadyposture:
●EngagetheCore:Prioritizeengagingyourcoremusclesthroughout
thepose.Drawyournaveltowardsyourspine,activateyour
abdominalmuscles,andliftyourchest.Thisengagementcreatesa
strongfoundationandsupportsbalance.
●GroundthroughtheSittingBones:Focusongroundingyoursitting
bonesfirmlyintothemat.Byrootingdownthroughthebaseofyour
spine,youcreateastableconnectionwiththeground,helpingyou
maintainbalanceinNavasana.

13. ●LengthentheSpine:Keepyourspineelongatedthroughoutthe
pose.Avoidroundingorcollapsingintheback.Imagineastring
pullingthecrownofyourheadupward,creatingatallandlifted
posture.
●MicroAdjustments:Payattentiontosubtleadjustmentsthatcan
enhanceyourbalance.Experimentwithshiftingyourweightslightly
forwardorbackward,findingthesweetspotwhereyoufeelthemost
stable.Smallmicro-adjustmentscanmakeasignificantdifferencein
maintainingbalance.
Theroleofbreathcontrolandmindfulnessduringthe
pose
Breathcontrolandmindfulnessareintegralaspectsofpracticing
Navasana.Here'showyoucanincorporatethemintoyourpractice:
●SteadyandControlledBreath:Maintainasteadyandcontrolled
breaththroughoutNavasana.Takeslow,deepbreaths,inhalingas
youpreparetoliftintotheposeandexhalinggraduallyasyoufind
yourbalance.Asteadybreathhelpscalmthemindandsupports
focusandconcentration.
●MindfulnessofBodySensations:Payattentiontothesensationsin
yourbodyasyouholdNavasana.Noticetheengagementofyour
coremuscles,thesensationofbalance,andthestrengthinyour
sittingbones.Staypresentwiththesesensations,fosteringasense
ofmindfulnessandconnectionwithyourbody.
●FocusonaDrishti(GazePoint):Chooseafixedpointtofocusyour
gazeduringNavasana.Thispointcanbeonthefloor,thewall,or

14. slightlyaboveeyelevel.Byfixingyourgazeonadrishti,youenhance
concentration,quietthemind,andimprovebalance.
Insightsoncommonmistakesandhowtoavoidthem
Avoidthesecommonmistakestoensureproperalignmentandgetthe
mostoutofyourNavasanapractice:
●RoundingtheLowerBack:Avoidroundingyourlowerbackand
sacrificingproperalignment.Focusonmaintainingalongandneutral
spinethroughoutthepose.Engageyourcoremusclestosupportthe
naturalcurvatureofyourspine.
●HoldingTensionintheNeckandShoulders:Bemindfuloftension
accumulatinginyourneckandshoulders.Keepyourshoulders
relaxedandawayfromyourears.Ifyounoticetension,consciously
releaseitanddrawyourshoulderbladesgentlytowardseachother.
●OverstrainingtheHipFlexors:Whileit'simportanttoengagethe
hipflexorsinNavasana,bemindfulnottooverstrainthem.Ifyoufeel
excessivepressureordiscomfortinyourhipflexors,slightlybend
yourkneesortryusingaprop,suchasabolsterorfoldedblanket,
underyoursittingbonesforadditionalsupport.
●SacrificingBreathandMindfulness:Avoidgettingcaughtupinthe
physicalchallengeofNavasanaandsacrificingbreathand
mindfulness.Remembertoprioritizeasteadybreath,focusonthe
sensationsinyourbody,andcultivateastateofmindfulness
throughoutthepose.

15. Bybeingawareofthesecommonmistakesandimplementingthesetips
andtechniques,youcanrefineyourNavasanapractice,ensuringproper
alignment,andmaximizingthebenefitsofthepose.
IntegratingNavasanaintoaregularyogaroutinefor
maximumbenefits
IntegratingNavasanaintoaregularyogaroutinecanenhanceyourpractice
andmaximizethebenefits.Herearesomesuggestionsonhowto
incorporateNavasanaeffectively:
●Warm-upwithSunSalutations:Startyourpracticewithafew
roundsofSunSalutationstowarmupthebodyandpreparethecore
forNavasana.SunSalutationsalsohelpestablishaconnection
betweenbreathandmovement.
●IncludeNavasanainCore-FocusedSequences:Designa
sequencethatcentersaroundcorestrengthening,incorporating
Navasanaalongwithothercore-focusedposeslikePlank,Side
Plank,andLegLifts.Flowthroughtheseposesmindfully,
emphasizingengagementandstabilityinthecore.
●EndwithShavasana:AfterpracticingNavasanaandotherdynamic
poses,winddownwithacalmingSavasana(CorpsePose).Allow
yourbodyandmindtorelaxandintegratethebenefitsofthepractice.
Thisfinalrestingposeisessentialforrestorationanddeeprelaxation.
ByintegratingNavasanaintoyourregularyogaroutine,youcreatea
balancedpracticethatstrengthensthecore,challengesyourbalance,and
cultivatesmindfulness.EmbracetheversatilityofNavasanaandexplore
differentwaystoincorporateitintoyourpracticetoexperienceitsfull
potential.

16. Contraindicationsorprecautionsforpracticing
Navasana
WhileNavasanacanbeabeneficialpose,it'simportanttobeawareofany
contraindicationsorprecautionsassociatedwithit.Herearesome
considerations:
●RecentAbdominalSurgery:Ifyouhaveundergonerecent
abdominalsurgery,suchasaherniarepairorcesareansection,it's
besttoavoidNavasanauntilyouhavefullyhealedandreceived
clearancefromyourhealthcareprovider.
●DiastasisRecti:Ifyouhavediastasisrecti,aseparationofthe
abdominalmuscles,Navasanamayputexcessivestrainonthe
weakenedconnectivetissue.It'sadvisabletoworkwithaqualified
instructororphysicaltherapistwhocanguideyouthrough
appropriatemodificationsoralternativeexercises.
●LowerBackIssues:Individualswithlowerbackissues,suchas
herniateddiscsorchronicbackpain,shouldapproachNavasanawith
caution.Itmaybenecessarytomodifytheposeorskipitaltogether,
dependingontheseverityofthecondition.Consultingwitha
healthcareprofessionalorexperiencedyogainstructoris
recommended.
Listentoyourbodiesandseekguidancefroma
qualifiedinstructor
It'sessentialtolistentoyourbodyandhonoritsneedswhenpracticing
Navasanaoranyyogapose.Herearesomekeypointstokeepinmind:

17. ●BodyAwareness:Payattentiontohowyourbodyfeelsduring
Navasana.Ifyouexperiencepain,discomfort,orstrain,it'scrucialto
modifytheposeordiscontinueit.Yourbody'ssignalsarevaluable
indicatorsofwhatissafeandsuitableforyou.
●SeekGuidance:Ifyou'renewtoyogaorhavespecificconcernsor
limitations,considerseekingguidancefromaqualifiedyoga
instructor.Theycanprovidepersonalizedmodifications,alignment
cues,andensureyourpracticeissafeandbeneficial.
●GradualProgression:IfNavasanafeelschallenginginitially,
rememberthatit'saposethatcanbedevelopedovertime.Startwith
modificationsoralternativeexercises,graduallybuildingstrengthand
stabilityinyourcore.Avoidpushingyourselftoohardtoosoon.
Remember,youryogapracticeshouldbeajourneyofself-discoveryand
self-care.Byrespectingyourbody'slimitations,seekingguidancewhen
needed,andmakingappropriatemodifications,youcanpracticeNavasana
safelyandeffectively.

18. Boatyogapose
Thekeypoints
Throughoutthisblogpost,we'veexploredthesignificanceofNavasana,or
BoatPose,inyogapractice.Webeganbyhighlightingtheimportanceof
corestrengthandbalance,andhowNavasanaplaysavitalrolein
developingtheseaspects.Wediscussedthemeaningandsignificanceof
Navasana,itsimpactonvariousmusclesandbodyareas,andthecrucial
roleofalignmentandbreathcontrol.Step-by-stepinstructionswere
provided,alongwithmodificationsforbeginners.Wedelvedintothe
numerousbenefitsofNavasana,bothphysicalandmental,including
improvedcorestrength,posture,focus,anddigestion.Wealsoexplored
variationsandprogressionstochallengepractitionersatdifferentlevels.
Tipsandtechniquesweresharedtoenhancebalanceandstability,
focusingonbreathcontrolandmindfulness.Wediscussedcommon

19. mistakestoavoidandofferedprecautionsandmodificationsforindividuals
withspecificlimitations.Lastly,weexploredhowNavasanacanbe
amplifiedbyincorporatingcomplementaryexercises,recommendedother
yogaposesandsequences,andemphasizedtheimportanceofintegrating
Navasanaintoaregularyogaroutineformaximumbenefits.
TransformativepowerofNavasanaforcorestrengthand
balanceNavasana,theBoatPose,holdsimmensetransformativepower
forcorestrengthandbalance.Byconsistentlypracticingthispose,youcan
witnessremarkablechangesinyourphysicalandmentalwell-being.As
youengageyourcoremuscles,youbuildstrength,stability,andendurance.
Yourpostureimproves,aligningyourbodyforoptimalfunctionand
preventingimbalances.Thementalbenefitsareequallyprofound,with
increasedfocus,concentration,andconfidence.Navasanaalsosupports
healthydigestion,metabolism,andenergylevels,creatinganoverallsense
ofvitalityandwell-being.ByembracingNavasana,youempoweryourself
tocultivateastrongfoundationandfindbalancebothonandoffthemat.
Now,it'stimetotakewhatyou'velearnedaboutNavasana
andincorporateitintoyouryogapractice.Whetheryou'reabeginneroran
experiencedpractitioner,Navasanaoffersamultitudeofbenefitsthatcan
enhanceyouroverallwell-being.Startbyincorporatingthestep-by-step
instructionsandmodificationsprovided,ensuringproperalignmentand
breathcontrol.Embracethevariationsandprogressionstochallenge
yourselfanddeepenyourpractice.ConsiderpairingNavasanawith
complementaryexercises,exploringotheryogaposesandsequencesthat
complementitscore-focusednature.Mostimportantly,listentoyourbody,
honoritslimitations,andseekguidancewhenneeded.Byincorporating
Navasanaintoyourpracticeandembracingitstransformativepower,you
embarkonajourneyofself-discovery,strength,andbalance.
Remember,Navasanaisnotjustapose—it'saninvitationtotapintoyour
innerstrength,findbalance,andexperiencethetransformativepotential

20. withinyou.EmbraceNavasanawithdedicationandmindfulness,andletits
benefitsripplethroughyourentirebeing.