Twisting Boat Pose ("Parivrtta Navasana")

Description

Sit down, bend your knees, then lift your feet off the floor to come into a Boat Pose. Lean your torso slightly back while keeping length in your spine and stabilizing your balance on your sit bones. Bring your hands in front of your chest, then rotate your ribcage to the side while keeping your pelvis stable, your core engaged, and your legs active. Keep the back of your neck long and let your gaze either follow the twist or stay neutral, depending on what feels best for your neck. Maintain a calm breath as you alternate sides, seeking stability, control, and engagement.

Settings

Equipment

No Equipment

Positions

Seated

Muscle groups

Lumbar rotatorsLumbar flexors

Difficulty

Moderate

Movement

RotationsFlexion

Contraction mode

Isometric