SeatedBeginner
Boat Pose Prayer
Navasana Prayer
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About This Pose
Boat Pose with Prayer Hands brings the palms together at heart center while maintaining the Navasana position. This variation centers the energy, adds a meditative quality to the challenging pose, and requires the core to work harder without the counterbalance of extended arms. It's a beautiful integration of strength and stillness.
Step-by-Step Instructions
- 1
Enter Boat Pose with legs lifted
- 2
Bring palms together at your heart center
- 3
Press palms firmly to engage chest muscles
- 4
Keep the chest lifted despite the arm position
- 5
Engage core deeply to maintain balance
- 6
Set an intention or focus on steady breathing
- 7
Hold for 5-8 breaths in prayer
Alignment Cues
- Keep elbows lifted, not drooping
- Press palms evenly together
- Maintain lift in the sternum
- Soften the face while engaging the core
Benefits
- Centers energy and adds meditative quality
- Increases core challenge without arm counterbalance
- Creates a focal point for concentration
- Balances effort with ease and intention
- Integrates the physical and spiritual aspects of practice
Modifications
- Hands on thighs
Variations
- Prayer boat
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedbalancefocus
Equipment
yoga mat
