BalancingIntermediate
Boat Pose
Navasana
www.yoga-sequencing.com
About This Pose
Boat Pose (Navasana) is a fundamental core-strengthening posture that builds abdominal strength, hip flexor endurance, and spinal awareness. This challenging pose requires balance and stability while engaging the entire core. The position strengthens the deep abdominal muscles, psoas, and quadriceps while improving digestion and stimulating the kidneys. Regular practice builds the core strength needed for many advanced yoga poses and supports healthy posture.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat
- 2
Hold behind thighs for support
- 3
Lean back and lift feet off floor
- 4
Extend legs to 45-degree angle
- 5
Reach arms parallel to floor
- 6
Balance on sitting bones with lifted chest
Alignment Cues
- Lengthen spine
- Engage core
- Relax shoulders
Benefits
- Strengthens entire core
- Builds hip flexor endurance
- Improves balance and stability
- Stimulates digestive organs
- Develops spinal awareness
- Supports healthy posture
Modifications
- Bend knees
- Hold behind thighs
Variations
- Half boat
- Low boat
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Breathe steadily
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
seatedcorebalance
Equipment
yoga mat
