SeatedBeginner
Boat Pose Release
Navasana Release
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About This Pose
Boat Pose Release is the mindful transition out of Navasana, where the body is slowly lowered while maintaining core engagement. This controlled release builds eccentric strength in the abdominals and teaches practitioners to move with awareness. It can also be used as a dynamic exercise, flowing between Boat Pose and release.
Step-by-Step Instructions
- 1
From Boat Pose, begin to slowly lower your legs and torso
- 2
Keep the core engaged throughout the descent
- 3
Lower until shoulder blades hover above the mat
- 4
Keep legs at the same height as your body
- 5
Option to hold in low hover or continue to the mat
- 6
For dynamic work, return to Boat Pose and repeat
- 7
Move slowly and with control for maximum benefit
Alignment Cues
- Keep lower back pressing toward the mat
- Move as slowly as you can with control
- Don't let the head drop back
- Maintain steady breathing throughout
Benefits
- Builds eccentric core strength during the lowering phase
- Teaches controlled movement and body awareness
- Can be used dynamically for additional core work
- Protects the lower back through mindful release
- Integrates the benefits of the pose through transition
Modifications
- Hug knees
Variations
- Knees-to-chest
Cautions & Contraindications
Cautions
- Move slowly
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
20 seconds
Tags
seatedrecoverycore
Equipment
yoga mat
