Boat Pose
Nāvāsanaनावासन
A balancing seat on the sitting bones that builds deep core strength.
- Developing
- 20–40 seconds
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Sit with the knees bent and the feet on the floor.
- 02
Lean back slightly and lift the feet until the shins are parallel to the floor.
- 03
Extend the arms forward at shoulder height.
- 04
Straighten the legs if the back stays long, forming a V shape.
- 05
Lift the chest and keep the gaze forward.
Benefits
- Strengthens the abdominal wall and hip flexors
- Improves balance and concentration
- Builds heat in the core
- Trains spinal stability
Breath
Breathe steadily; if the breath stops, lower the feet or the legs.
Cautions
Variations
- Bent knees
- Keep the shins parallel for a gentler shape.
- Hands behind the thighs
- Supports the spine while the core builds.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.