Boat Pose ("Navasana")

Description

Sit down, bend your knees, then lift your feet off the floor one after the other. Lean your upper body slightly back while keeping length in your spine and stabilizing your balance on your sit bones, then try to gradually straighten your knees. Stretch your arms forward in line with your shoulders or raise them higher depending on your range of motion. Keep your core engaged and your pelvis stable, without collapsing. Keep the back of your neck long and your gaze forward. Maintain calm breathing while seeking engagement, stability, and control at the same time.

Settings

Equipment

No Equipment

Positions

Seated

Muscle groups

Lumbar flexorsHip flexors

Difficulty

Difficult

Movement

Flexion

Contraction mode

Isometric