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# Lie flat Begin seated on your back. Inhale and lift the floor with your legs up, bringing both your knees close to your chest.extended out forward# Hold Place your big toes. Make sure your arms are pulled through the insides hands on either side of your knees as you hold your toes. Gently open up torso by your hips and widen , with your legs to deepen the stretch.fingers pointing forward# Tuck With an elongated spine, engage your chin into core by activating your chest and make sure lower abdominals while focusing on your head is on the floor.breath# Press the tailbone and the sacrum down Lengthen your body from your hip bones right to the floor while you press top of your heels up, pulling back with your arms.head# Press both the back of the neck and the shoulders down Start to the floor. The whole area of the lean back onto your sitting bones (not your tailbone), while keeping a straight neutral spine and the spine should be pressed flat lower abdomen slightly engaged, on an exhale bend both your knees and lift your feet and shins parallel to the floor.mat# Breathe normally and hold Maintaining your upper body, start to extend your legs, raising the pose for about 30 seconds tips of your toes to a minute.eye level or above# Exhale and release Reach the final position by extending your arms and legs. Lie on parallel to the floor or take them into whatever expression you feel is appropriate for a few seconds before you move on to the next asana.<ref name="Technique"/>

* Releases lower back Tones and sacrumstrengthens your abdominal muscles* Opens hips, inner thighs, Improves balance and groindigestion* Stretches the your hamstrings* Relieves lower back painStrengthens your spine and hip flexors* Stretches Stimulates the kidneys, thyroid and prostate glands, and soothes the spineintestines* Calms the brainAids in stress relief* Helps relieve stress and fatigueImproves confidence<ref name="Effects"/>

* If you are suffering from a neck injury, it might be a good idea to use a thickly folded blanket to support the head.Asthma* Diarrhea* Headaches* Heart problems* Insomnia* Low blood pressure* Menstruation* Pregnancy

* You must ensure your spine is absolutely straight while practicing this asana ==Initial practice notes==As a beginner, to avoid any kind of injury. * Pregnant women and women who are menstruating must avoid practicing prepare for this asana. * People suffering from high blood pressure and knee injuries should also avoid pose, you could do this asana.while sitting on your office chair:

==Initial practice notes==* If you find it difficult to hold Sit on the edge of your feetchair, use with your knees placed at a yoga strap by looping it around the middle arch90-degree angle.* When you do this asana, you might let your tailbone arch towards Hold the ceiling. But you have to make sure sides of your tailbone is pressed to the floor. Only then, the hips flexibility will increasechair and lean forward.<ref name="Initial practice notes"/>

<ref name="Technique">[httphttps://www.stylecrazearogyayogaschool.com/articlesblog/anandahealth-benefits-balasanaof-benefitsnavasana-the-boat-pose/#HowToDoThisAsana "Methodology"]</ref>

<ref name="Initial practice notes">[http://www.stylecraze.com/articles/anandaparipurna-balasananavasana-benefitsfull-boat-pose/#BeginnersTips gref "Beginers tips"]</ref>

<ref name="Effects">[http://www.cnyhealingarts.com/2011/0104/0711/the-health-benefits-of-anandaparipurna-balasananavasana-happyfull-babyboat-pose/ "Health benefits"]</ref>

* [https://www.epainassistyogajournal.com/yogaposes/anandafull-balasana-or-happy-babyboat-pose Ananda Balasana Navasana on epainassistyogajournal.com]* [https://www.rishikulyogshalaartofliving.org/topyoga/yoga-10-health-benefits-of-ananda-balasana-happyposes/boat-baby-pose/ Ananda Balasana posture Navasana on rishikulyogshalaartofliving.org]* [httphttps://www.yogicwayofliferishikulyogshala.comorg/anandathe-balasanahealth-benefits-of-happynavasana-babyboat-pose/ Ananda Balasana Navasana on yogicwayofliferishikulyogshala.comorg]