Boat Pose ("Navasana") With Feet on the Ground

Description

Sit down, bend your knees, and place your feet on the floor hip‑width apart. Straighten your upper body, then lean your torso slightly back while keeping length in your spine. Place your hands behind your thighs to support the posture, or stretch them forward in line with your shoulders. Keep your core engaged and your pelvis stable on your sit bones. Keep the back of your neck long and your gaze facing forward. Maintain a calm breath, aiming for engagement, stability and control at the same time.

Settings

Equipment

No Equipment

Positions

Seated

Muscle groups

Lumbar flexors

Difficulty

Easy

Movement

Flexion

Contraction mode

Isometric