SeatedAdvanced
Boat Pose Hands Behind Head
Navasana Crunch
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About This Pose
Boat Pose with Hands Behind Head intensifies the core challenge by removing arm counterbalance and adding gentle weight to the upper body. With fingers interlaced behind the head, this variation also opens the chest and shoulders. It's an excellent progression that builds toward more challenging core work.
Step-by-Step Instructions
- 1
Begin in standard Boat Pose with legs lifted
- 2
Interlace your fingers behind your head
- 3
Open your elbows wide to the sides
- 4
Keep the chest lifted and broad
- 5
Engage your core more deeply to maintain balance
- 6
Option to keep legs bent or extend straight
- 7
Hold for 5-8 breaths without straining the neck
Alignment Cues
- Support the head lightly—don't pull on the neck
- Keep elbows wide in peripheral vision
- Lift through the sternum
- Don't round the upper back
Benefits
- Intensifies core engagement significantly
- Opens the chest and expands the ribcage
- Challenges balance without arm assistance
- Builds strength for advanced variations
- Improves posture through chest opening
Modifications
- Hands forward
Variations
- Core crunch boat
Cautions & Contraindications
Cautions
- Avoid pulling neck
Avoid this pose if you have:
- Neck pain
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
40 seconds
Tags
seatedcorestrength
Equipment
yoga mat
