Boat Pose

Navasana

Boat Pose is a seated balance on the sit bones with the legs and torso lifted into a wide V. In the Ashtanga method it is held for five breaths and repeated five times, building deep abdominal and hip-flexor strength. Reaching the arms forward parallel to the floor and lifting the chest keeps the lower back from collapsing.

Alignment cues

• Balance just behind the sit bones, chest lifted
• Straighten the legs toward a 45-degree V if you can
• Reach the arms forward, palms facing each other

Benefits

• Builds core and hip flexor strength
• Improves balance and focus
• Strengthens the low back

Modifications

• Bend the knees and keep shins parallel to the floor for less intensity
• Hold the backs of the thighs if balance is difficult