(Paripurna Navasana)

  1. Sit on your sit bones and the tip of your tailbone like a tripod.
  2. Draw your navel into toward your spine to activate your core.
  3. Lift one knee at a time.  If your core is strong enough, without stressing your back, lift both legs with your knees bent.
  4. Only straighten your knees if you can maintain a strong core.
  5. Plantar flex your feet (point your toes).
  6. Keep chest lifted.
  7. Raise arms only if you are able to maintain stability in your core and no stress in your low back.

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