25/08/2026
Been dreaming of a lighter, stronger Boat Pose? Start here. 🚤
Teachers, here's how to cue Navasana so your students not only get the shape right, but the why too.
1️⃣ Shoulder blades back
Form: draw the shoulder blades down and together, chest lifted and open
Function: keeps the chest from collapsing so the spine can stay long and the core strong
Feeling: expansive and open through the heart
2️⃣ Lift through the chest
Form: rise up through the sternum, front body long
Function: creates space for the breath and supports the spine
Feeling: light, uplifted, breathing with ease
3️⃣ Press through the base of the toes
Form: energy extends out through the balls of the feet, legs active
Function: keeps the legs engaged and builds strenght
Feeling: energised, alive through the whole body
4️⃣ Arms reaching forward
Form: arms extend parallel to the ground, shoulders stay soft
Function: balances the body's weight without gripping in the neck or shoulders
Feeling: steady, unforced, at ease in effort
5️⃣ Engage quads & hip flexors, hug inner thighs in
Form: thighs draw toward each other
Function: stabilises the legs and takes pressure off the low back
Feeling: centred, held, supported from within
6️⃣ Core engaged
Form: belly stays strong but without restricting the breath
Function: supports the lower back and holds the balance point
Feeling: grounded, strong, rooted to the centre
7️⃣ Straight spine
Form: lift tall from the base of the spine through the crown
Function: keeps the chest open and the breath free
Feeling: tall, light.
💛 Save this for your next practice or the next time you're cueing this pose in class.
