Supported Boat Pose
Supported Navasana
About This Pose
Supported Boat Pose uses the arms for assistance, making it an accessible entry point to Navasana for beginners or those building core strength. By placing the hands behind the thighs or holding the backs of the legs, practitioners can experience the balance and engagement of Boat Pose while gradually building the strength needed for unsupported variations.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat on the floor
- 2
Place your hands behind your thighs, just below the knees
- 3
Lean back slightly while keeping the spine long
- 4
Lift your feet off the floor, using your hands for support
- 5
Find balance on your sitting bones
- 6
Use as much or little arm support as needed
- 7
Hold for 5-8 breaths, gradually reducing hand support over time
Alignment Cues
- Keep the chest lifted and open
- Don't let shoulders round forward
- Maintain steady breathing
- Engage the core even with arm support
Benefits
- Makes Boat Pose accessible for beginners
- Allows focus on core engagement without balance challenge
- Builds foundational strength for advanced variations
- Teaches proper spinal alignment in the pose
- Reduces strain on hip flexors while building strength
Modifications
- Keep one foot down
Variations
- One-foot support
Cautions & Contraindications
Cautions
- Avoid leaning too far back
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
