Boat

Sanskrit Name:

Navasana

Description:

A core-strengthening balance pose that activates the abdominal muscles, hip flexors, and spine. Boat cultivates inner fire, focus, and stability through control and lift.

Alignment Cues:

• Legs:
  • Bend the knees or extend the legs straight to a 45-degree angle
  • Keep thighs engaged and inner legs drawing together
• Hips and Core:
  • Lift through the center of the chest to avoid collapsing
  • Engage the lower belly and draw the navel in
• Spine and Torso:
  • Keep the spine long and lifted—avoid rounding the back
  • Chest open and shoulders back
• Arms and Hands:
  • Extend arms forward parallel to the floor, palms facing each other
  • Keep arms strong and active, shoulders relaxed
• Head and Neck:
  • Gaze forward or slightly upward
  • Neck long and in line with the spine
• Breath:
  • Steady, controlled breaths to support engagement and focus