22/10/2026
š Step-by-step instructions for Navasana | Boat Pose
š¦¹ Sit with your knees bent, feet on the floor. Place your hands behind your knees, lift your chest, engaging the back muscles as you inhale
š¦¹ Engage your inner thighs and draw your lower belly in and up
š¦¹ Tip back on the back of your sitting bones and lift your feet up to about knee height, toes spread out
š¦¹ Bring your arms parallel to the floor
š¦¹ To go further, straighten your legs
š¦¹ Stay for 2-5 breaths, work up to 10 breaths
š¦¹ To come out of the pose, on an exhalation, bring your feet down and sit with a straight spine, holding on to your legs for a couple of breaths
š Beginnersā tips
š¦¹ To draw your lower belly in and up, imagine zipping up a tight pair of jeans, then closing the button
š¦¹ You can keep your hands behind your knees instead of bringing your arms parallel.
š¦¹ Try placing a block between your thighs to engage the inner thighs.
š¦¹ For the full Boat Pose, you can start with a strap around the soles of your feet to help straighten your legs. This support also helps you hold the pose longer.
