SeatedIntermediate
Boat Pose Hold
Navasana Hold
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About This Pose
Boat Pose Hold emphasizes the isometric strength required to maintain Navasana for an extended period. Holding this posture builds muscular endurance in the core, hip flexors, and spine. This variation teaches the practitioner to find stability and steadiness in a challenging position while maintaining calm, rhythmic breathing.
Step-by-Step Instructions
- 1
Come into Boat Pose with legs lifted and arms extended
- 2
Find your balance point on the sitting bones
- 3
Engage your core deeply and lift through the chest
- 4
Set your gaze on a fixed point for balance
- 5
Breathe slowly and steadily through the nose
- 6
Hold the position, building up time gradually
- 7
Start with 30 seconds and work up to 1-2 minutes
Alignment Cues
- Keep the spine long, avoiding rounding
- Maintain engagement without gripping
- Relax the face and jaw
- Distribute effort evenly through the body
Benefits
- Builds muscular endurance in core and hip flexors
- Develops mental stamina and focus
- Strengthens the deep stabilizing muscles of the spine
- Improves breath control under physical challenge
- Creates lasting strength for other challenging poses
Modifications
- Shorten hold
Variations
- Short hold variation
Cautions & Contraindications
Cautions
- Avoid holding breath
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spinehips
Suggested Hold
40 seconds
Tags
seatedcoreendurance
Equipment
yoga mat
