Traditional

Boat Pose

Navasana

Balance on the sitting bones with the feet lifted and spine long.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for strengthening determination.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Boat Pose: Sit with the knees bent and feet on the floor. Lean the torso back slightly while keeping the spine long. Lift the feet, bring the shins parallel to the floor, and balance on the sitting bones. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Boat Pose: Lower the feet back to the floor. Sit upright and release the torso back to neutral. Pause in a neutral position for a moment before continuing.