Paripurna Navasana

Sit on  Sitts- bones and tailbone, legs extended.  Exhale and bend knees to lift  feet, extend legs only  if lower back is strong enough, otherwise keep knees bent.  If possible keep ships parallel to floor, and lift lower back, bringing chest closer to thighs. Extend arms forward.   If you’re feeling frisky, lift arms overhead, extend legs and back high up and straight.  It makes the ego happy.  Just make sure lower back is just as happy.

Health Notes:  Clearly the pose strengthens abdomen, hip flexors and lower back.  It also stimulates thyroid, prostate glands, intestines, and kidneys, therefore helping with a stronger digestion, as well as relieving stress.