SeatedBeginner
Seated Boat Prep
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About This Pose
Seated Boat Prep provides a gentle introduction to Navasana by practicing the upper body position while keeping feet grounded. This variation allows practitioners to focus on spinal alignment, chest lifting, and core engagement without the added challenge of lifting the legs. It's perfect for building the foundation needed for full Boat Pose.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat on floor
- 2
Place hands behind thighs for support
- 3
Engage core and lift through the chest
- 4
Lean back until arms straighten
- 5
Keep feet on floor while practicing the torso position
- 6
Find the balance point on sitting bones
- 7
Hold for 5-8 breaths before attempting leg lift
Alignment Cues
- Keep spine long—don't round back
- Lift sternum toward the ceiling
- Draw shoulders back and down
- Engage core before leaning back
Benefits
- Teaches proper spinal alignment for Boat Pose
- Builds core awareness with feet grounded
- Accessible starting point for all levels
- Develops the engagement patterns needed
- Reduces strain while learning the pose
Modifications
- Keep toes down
Variations
- Boat prep seated
Cautions & Contraindications
Cautions
- Avoid collapsing spine
- Move mindfully
Avoid this pose if you have:
- Back injury
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedprepcore
Equipment
yoga mat
