Such is the importance of Nāvāsana that it is repeated five times for five breaths as part of the Primary Series practice. When practiced correctly, it greatly strengthens the bandhas (the act of squeezing the anus and tightening the lower abdominals). Care should be taken to breath deeply and evenly and without restricting the breathing. At first, it is difficult to maintain the correct form of this āsana, keeping the legs straight and the torso high, but with much practice, it will gradually improve. Like many of the postures in the Primary Series, Nāvāsana helps to purify and increase one’s digestive fire, which is fundamental to good health.

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