Boat Pose Hands Back
Navasana Variation
About This Pose
Boat Pose with Hands Back places the hands behind the hips on the mat, providing support while practicing the leg lift of Navasana. This accessible variation allows practitioners to focus on proper leg position and core engagement without the balance challenge of unsupported arms. It's an excellent way to build toward the full pose.
Step-by-Step Instructions
- 1
Sit with knees bent, feet flat on the floor
- 2
Place your hands behind your hips, fingers pointing forward
- 3
Lean back slightly, pressing into your palms
- 4
Engage your core and lift your feet off the floor
- 5
Bring shins parallel to the ground or extend legs
- 6
Use the hand support to keep your chest lifted
- 7
Hold for 5-8 breaths, gradually reducing hand pressure
Alignment Cues
- Press through the palms to lift the chest
- Keep shoulders back and down
- Don't sink into the hands—use core
- Maintain length in the spine
Benefits
- Provides stability while learning proper leg position
- Allows focus on core engagement without balance worry
- Builds strength progressively and safely
- Reduces strain on the hip flexors
- Excellent entry point for Boat Pose practice
Modifications
- Bend knees
Variations
- Supported boat
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Wrist pain
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
