Digital Asana Project

I subscribe to OM Shanti: A Yoga Blog for his Yoga musings, and his collection of the Digital Asana Project.

One post in particular I would like to incorporate to my home practice, the Core Navasana Workout. I have practiced most of these moves in one variation or other but this combo flows well and his other demo videos are so AMAZing that I need to start somewhere!!

Here is the workout, but visit his site to see the video...

1) 5 breaths in Navasana.

2) 5 breaths in Ardha-Navasana (Low Boat Pose — Heels and legs off the floor, shoulders and upper back lifting up, fingertips extending towards the feet; to protect the neck, I sometimes do this pose with my hands behind the head).

3) From Ardha-Navasana, press the palms together and split the legs wide. (Heels stay 2 inches off the floor.)

4) Crisscross the legs, alternating each time which leg crosses over the top. Repeat 20 times, moving with the breath.

5) From Ardha-Navasana, extend the right leg towards the ceiling, while keeping the left leg hovering 2 inches off the floor. Hold for 5 breaths.

6) Lower the right leg, letting it hover 2 inches off the floor. Extend the left leg towards the ceiling. Hold for 5 breaths.

7) On the inhales and exhales, alternate the legs. Repeat 20 times (10 times on each side).

8 ) From Ardha-Navasana to Navasana.

9) From Navasana into a simple cross-legged sitting position, and then lift up, holding here (feet/ankles off the floor if possible) for 5 breaths.

10) Release and fold forward.