How to do Boat Pose or Navasana | Boat pose
PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleBoatPoseEkhartYogaShareto...BoatPose-ParipurnaNavasanaStepbystepSitwithyourkneesbent,feetonthefloor.Placeyourhandsbehindyourknees,liftthechest,engagingthebackmusclesasyouinhaleEngageyourinnerthighsanddrawyourlowerbellyinandupTipbackonthebackofyoursittingbonesandliftyourfeetuptoaboutkneeheight,toesspreadoutBringyourarmsparalleltothefloorTogofurther,straightenyourlegsStayfor2-5breaths,workupto10breathsTocomeoutofthepose,onanexhalationbringyourfeetdown,andsitwithastraightspine,holdingontoyourlegsforacoupleofbreathsBeginners’tipsTodrawyourlowerbellyinandup,imaginezippingupatightpairofjeansthenclosingthebuttonYoucankeepyourhandsbehindthekneesinsteadofbringingyourarmsparallel.Tryplacingablockbetweenyourthighstoengagetheinnerthighs.ForthefullBoatPoseyoucanstartwithastraparoundthesolesofyourfeettohelpstraightenyourlegs.Youcanalsoholdtheposeforlongerwiththissupport.Tryitinclass32:57ImproveyourasanapracticewithastablecoreEstherEkhartVinyasaFlow,HathaBenefitsStrengthenscore,hipflexorsandspineImprovesdigestionWatchoutforFocusequallyonkeepingyourlowerbellyandyourbackmusclesengagedPayattentiontokeepingthechestopensoyoudon’troundinyourshouldersandupperbackKeepbreathingthroughthechallengeVariationsTestyourbalance–Onceyoucomeintotheposestarttorockyourboat,wavingyourarmsandlegsfromsidetoside.Smile!Trysomevariationswithablock,holdingitwithablockbetweenyourthighs,orholdingablockbetweenyourhandsandthenraisingyourarmsforanextrachallenge. Tryitinclass32:57ImproveyourasanapracticewithastablecoreEstherEkhartVinyasaFlow,HathaRelatedposesBeginnerOptionChairPose/PowerfulPoseUtkatasanaAlternativeCorePosePlankPosePhalakasanaAdvancedOptionUpwardFacingWide-AngleSeatedPoseUrdhvaUpavisthaKonasanaPlayPauseConnectSupportAboutApp