Navasana

Boat Pose

Boat is a seated balance with the chest lifted and the feet hovering.

Type: Balance & Core
Focus: Core
Intermediate ยท 5/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Sit with knees bent and feet grounded, holding behind the thighs.
  2. Lean back slightly and lift one foot, then the other if steady, keeping the shins roughly level.
  3. Maintain easy breathing; lower the feet before releasing the hands.

Before you begin

Stop for back pain; obtain individual advice after abdominal surgery or during pregnancy.

What you should feel

Abdominal and thigh effort without a painful pull in the lower back.

Benefits

Builds trunk and hip-flexor endurance.

Common mistakes

Collapsing the chest or holding the breath to keep the legs straight.

Modifications

Keep toes down or practise one foot at a time.

Prep Poses

Upright seated knee bends

Follow-Up Poses

Constructive rest; Easy Seated

Related Content

Keep toes down or practise one foot at a time.