Boat Pose Arms Up
Navasana Arms Up
About This Pose
This Boat Pose with Arms Lifted variation emphasizes the upward reach while maintaining core stability. By extending the arms skyward, you create an additional challenge for the abdominal muscles and improve upper body integration. This pose is excellent for building the strength and awareness needed for more advanced yoga postures and inversions.
Step-by-Step Instructions
- 1
Start seated with knees bent, feet on the floor
- 2
Engage your core and lift your feet, shins parallel to the floor
- 3
Find your balance point on your sitting bones
- 4
Inhale and sweep your arms up alongside your ears
- 5
Reach through your fingertips while keeping the core engaged
- 6
Option to straighten legs for full expression
- 7
Hold for 5-8 breaths, maintaining steady breathing
Alignment Cues
- Stack shoulders over hips
- Keep the neck long and neutral
- Press through the balls of the feet
- Engage the inner thighs
Benefits
- Dramatically increases core muscle activation
- Develops shoulder flexibility and overhead mobility
- Improves full-body coordination and balance
- Strengthens the hip flexors and lower back
- Builds mental focus and concentration
Modifications
- Lower arms
Variations
- Overhead arm boat
Cautions & Contraindications
Cautions
- Avoid arching lower back
Avoid this pose if you have:
- Lower back pain
- Shoulder issues
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
