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Posture Guides

Boat Pose

3/1/2021

 
Picture

Boat Pose - Paripurna Navasana

Step by step
  • Sit with your knees bent, feet on the floor. Place your hands behind your knees, lift the chest, engaging the back muscles as you inhale.
  • Engage your inner thighs
  • Draw your lower belly in and up.
  • Tip back on your sit bones
  • Raise your feet up to about knee height,.
  • Splay your toes.
  • Bring your arms parallel to the floor.
  • To go further, straighten your legs.
  • As you settle, make adjustments to optimise your steadiness and ease.
  • Settle with where you are. Hold it.
  • As you sense the challenge, reassure the body with your steady breath.
  • Work up to 10 breaths.
  • To come out of the pose, on an exhalation bring your feet down, and sit with an erect spine, holding on to your legs for a couple of breaths.

Beginners’ tips
  • To draw your lower belly in and up, imagine zipping up a tight pair of jeans then closing the button.
  • You can keep your hands behind the knees instead of bringing your arms parallel.
  • Try placing a block between your thighs to engage the inner thighs.
  • For the full Boat Pose you can start with a strap around the soles of your feet to help straighten your legs. You can also hold the pose for longer with this support.

Benefits
  • Strengthens core, hip flexors and spine.
  • Can help with digestion.

Watch out for
  • Focus equally on keeping your lower belly and your back muscles engaged.
  • Pay attention to keeping the chest open so you don’t round in your shoulders and upper back.
  • Keep breathing through the challenge.

Variations
  • Test your balance – Once you come into the pose start to rock your boat, waving your arms and legs from side to side. Smile!
  • Try some variations with a block, holding it with a block between your thighs, or holding a block between your hands and then raising your arms for an extra challenge. 

Related poses
  • Chair Pose / Powerful Pose (Utkatasana)
  • Plank Pose (Phalakasana)​
  • Upward Facing Wide-Angle Seated Pose (Urdhva Upavistha Konasana)

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    ​Foundation
    ​values in humanist yoga

    Movement​
    Optimism
    Acceptance
    Connection
    Sensitivity
    Curiosity
    Pleasure
    Reflection
    ​​Resilience
    ​Humanism

Movement  l  Curiosity  l  Sensitivity  l  Connection
Pleasure   l   Reflection l   Optimism  l  Acceptance   l   Resilience
  • Welcome
  • About
    • Gallery
    • Our small crew
    • About Humanist Yoga
  • How Yoga Helps
  • Members Gateway
    • Video Library
  • Courses 2023