There are a number of ways to get into Navasana. This is my preferred method here.
Start in Dandasana. Bend the knees, taking the backs of the thighs in your hands and lifting the chest. Keeping the heart lifted and the core engaged to keep the front of the torso long, lean back until the legs lift and you balance on the sitbones. You can keep the knees bent so that the shins are parallel to the floor, or extend the legs so the legs and upper body form a V shape. If you find that your back rounds when you extend the legs, keep the knees bent and work on stabilizing the core to build up the necessary strength. Extend the arms so they are parallel to the floor. The shoulder blades should stay wide across the back and lightly drawn down away from the head. The head will tilt slightly forward relative to the torso, but keep the neck relaxed and the breath steady and even.
The most important part of this pose is to stabilize the core, so take modifications as needed. At first, you can keep the feet on the floor, trying to get lighter and lighter on the toes as you get stronger in the pose. One you are able to lift the feet, you might keep the hands on the back of the thighs to help steady the torso until you feel solid here. If at any stage, you feel you can’t keep the heart lifted and the front of the torso long, you’ve gone too far. Be patient and keep at it!
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!