SeatedBeginner
Boat Pose Release
www.yoga-sequencing.com
About This Pose
Boat Pose Release teaches the controlled exit from Navasana with awareness and engagement. Rather than simply dropping out of the pose, this mindful release maintains core activation while lowering, building strength in the eccentric phase. It's an important practice for protecting the lower back and maximizing the benefits of the pose.
Step-by-Step Instructions
- 1
From Boat Pose, prepare to release mindfully
- 2
Keep core engaged throughout the movement
- 3
Slowly begin to lower legs and torso simultaneously
- 4
Maintain control—move as slowly as possible
- 5
Option to hover above the mat before releasing
- 6
Keep lower back pressing toward the mat
- 7
Release completely or return to Boat for rounds
Alignment Cues
- Don't let the back arch as you lower
- Keep chin slightly tucked
- Breathe throughout the release
- Move with control, not momentum
Benefits
- Builds eccentric strength in the core
- Protects the lower back during exit
- Maintains the benefits of engagement longer
- Teaches body control and awareness
- Can be used for dynamic core exercises
Modifications
- Sit tall
Variations
- Boat release
Cautions & Contraindications
Cautions
- Lower slowly
Avoid this pose if you have:
- Back injury
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
20 seconds
Tags
corereleaseseated
Equipment
yoga mat
