9. Paripurna navasana – boat pose
This asana resembles a boat with oars, where the boat is your body and your arms are the oars. Sit on the floor and, not leaning on your hands, raise your straight legs. It is important that the legs and back are straight. Extend your arms parallel to the floor at chest level and turn your palms inward. Try not to touch your legs and balance on your buttocks.
Effect: The asana improves posture, forms a thin waist and strengthens the back muscles.
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