SeatedBeginner
Boat Pose Prep
www.yoga-sequencing.com
About This Pose
Boat Pose Prep is the foundational setup that teaches proper alignment and engagement before lifting into full Navasana. This preparation ensures that practitioners understand the core activation, spinal position, and balance required. It's essential for safe and effective Boat Pose practice.
Step-by-Step Instructions
- 1
Sit tall with knees bent, feet flat on floor
- 2
Place hands behind your thighs
- 3
Engage your core by drawing navel to spine
- 4
Lean back slightly while keeping spine long
- 5
Lift your chest and find length in the back
- 6
Transfer weight to your sitting bones
- 7
Feel the engagement before lifting feet
Alignment Cues
- Ground through the sitting bones
- Lengthen from tailbone to crown
- Engage core before any lifting
- Keep chest open and shoulders back
Benefits
- Teaches proper foundation and setup
- Develops awareness of core engagement
- Ensures safe progression to full pose
- Builds the mind-body connection
- Prevents common alignment mistakes
Modifications
- Sit on block
Variations
- Boat prep
Cautions & Contraindications
Cautions
- Avoid rounding back
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
corebalanceseated
Equipment
yoga mat
