Ganesha and Navasana November #mudraofthemonth #navasananovember

Steps:

1. Sit comfortably.
2. Bring both hands in front of your chest with your elbows bent.
3. Position the left hand with the palm facing outwards in such a way that your thumb points down and your little finger points up.
4. Form a claw by bending the four fingers of your left hand and clasp them with the four fingers of your right hand. In this position, your right palm should be facing towards your chest.
5. Inhale deeply. On the exhale, try to pull both arms apart while keeping all eight fingers locked. Feel the stretch along your shoulders and chest.
6. Inhale once more and relax your arms while maintaining the Ganesh Mudra lock.
7. Repeat this process six times.
8. Interchange your hands, with your right palm facing outwards and the left palm facing inwards and repeat this process.
9. Release all tension from the arms and bring them close to your chest so that your hands are touching your sternum. Sit in this position for as long as you like and focus on your breath.​

Affirmation
I meet other people with courage, openness, and confidence.

Benefits:
- The benefits of the Ganesha Mudra extend to the cardiac muscles, the muscles of the chest, shoulders, and arms.
​- It also helps to release any pent up tension from the shoulders and chest.

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Navasana (Boat Pose) is a great pose for core-strengthening that helps with stamina and vitality. It's said to be helpful for stress relief, digestive issues such as colitis & constipation, low back issues, irregular menstrual cycle and lethargy.

"Paripurna Navasana can teach us much about living big. This challenging posture helps develop determination, stamina, and boldness of spirit. It builds strong and steady muscles at the body's core. It also fosters a satisfying sense of vigor and warmth, and offers a healthy dose of vitality that can propel us through our day with steadiness and ease. When practiced with gusto, Paripurna Navasana can be one of the most empowering postures in yoga."
​– Claudia Cummins

We teachers at CCYOGA look forward to helping you build strength and support in your yoga practice through this powerful pose this month. Here are some possibilities for seeing your progress:
1- You can have one of us take your picture after each class in navasana/boat pose.
2- Challenge yourself to practice navasana/boat pose once or twice a day for 5 to 10 breaths (or more!)
3- Inspire our community and your friends by posting about your progress on any of the social medias with the hashtag #NavasanaNovember: Twitter: @cc360denver | Instagram: cc360denver | Facebook: cc360denveryoga | Pinterest: Container Collective YOGA | YouTube: Container Collective Yoga