Boat Pose- Yoga Pose

In this practice

Key teachings

• Core engagement and strengthening
• Spinal integrity and alignment
• Mindful balance and stability

Ideal for

• Practitioners seeking core strength
• Those looking to improve balance
• All levels with modifications

Lesson

Instructions

1. Begin in a seated position with your knees bent and your feet flat on the floor.

2. Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose.

3. Your torso will naturally fall back, but do not let the spine round. Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.

3. Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms turned up.

4. Balance on the sit bones.Stay for at least five breaths. Release your legs on an exhale. Then inhale and sit up.

Steps

• Boat Pose (Navasana)
• Half Boat Pose (Ardha Navasana)
• Breath coordination

Benefits

• Strengthens abdominal muscles
• Improves balance and focus
• Stimulates abdominal organs
• Strengthens hip flexors and spine