Navasana

boat pose

From dandasana bend the knees and place the feet on the floor.
Activate the core muscles, belly button in and on.
Exhale: Grab the back of the knees with your hands and lean back slightly with your back straight so that your weight is distributed over the sitting bones and tailbone.
Inhale: Lift your feet until your lower legs are parallel to the mat.
Keep the knees and feet together.
Push the balls of your feet away from you and spread the toes, pulling them towards your face (high heeled feet).
Release the knees and extend the hands forward, parallel to the mat.
Now slowly straighten the knees, keeping the knees in the same place until your legs are straight. You can grab the back of the knees here with your hands to help straighten the legs and let them go as soon as you are in the full pose.
Keep your back straight.
Shoulders away from ears.
Gaze straight ahead.

Inhale: make length between the crown and the sitting bones & between the sitting bones and the toes.

Exhale: bend the knees and bring the feet back to the ground. Come back to dandasana.