Paripurna Navasana Pose
Start by sitt’ng on the floor with your legs stretched out straight in front of you, toes flexed back so that they are pointed up to the ceiling, and place your hands slightly behind you with your palms flat on the floor, and your fingers pointed forwards. Push your chest out slightly in order to open it up, and tuck your chin in slightly. Slowly begin to lean back, keeping your spine straight as you bend your knees, bringing your feet closer. Then lift your feet off the floor until your shins are parallel to the floor, using your hands for support and hold that position.
The next step is to lift your hands off the floor, and straighten your arms, stretching them out in front of you towards your feet with your fingers spread and the palms of your hands facing inwards towards your legs. Keep your shoulders back and down. It is very important to keep your spine straight, not allowing it to collapse. If you are not able to do this without your spine collapsing you could hold the backs of your knees with your hands to help you to balance and support your spine.
Hold this position for five deep ocean breaths, and then return your feet back to the floor and hug your knees in to your chest, straightening your spine. Once you find it easy to hold the position with your calves parallel to the floor you can straighten your legs to make the pose more challenging.