Strengthening with yogi sitbacks

Yogi sit-backs strengthen both the lower and upper abdomen. This posture is a variation of navasana. The Sanskrit word nava, pronounced nah-vah, means "boat."

1. Sit on the floor with your knees bent and your feet on the floor at hip width.

2. Place your hands on the floor, palms down, near your hips.

3. Bring your chin down and round your back in a C curve like in Figure 9-3a.

4. As you inhale, roll slowly onto the back of your pelvis, dragging your hands along on the floor as shown in Figure 9-3b.

Keep the rest of your back off the floor to maintain the contraction of the abdominals, but don't strain to hold this position; if you have any negative symptoms, don't use this posture.

5. As you exhale, roll up again, sliding your hands forward.

6. Repeat Steps 4 and 5 six to eight times.

Figure 9-3:

Bring your chin down and keep your back rounded in a C curve.

Figure 9-3:

Bring your chin down and keep your back rounded in a C curve.

Sit-backs are easier on the neck than most sit-ups. However, if you have lower back problems, be cautious with sit-backs. If you notice any pain in your back, just stop. Work with the other exercises in this chapter instead.

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