Boat Pose
Nāvāsana
नावासन
It refers to a seated balancing pose in which the torso and legs lift to form a V-shape, the body balancing on the sitting bones like a boat upon water — building deep core strength.
Nāvāsana is comprised of "Nāva" (boat) and "Āsana" (posture). It refers to a seated balancing pose in which the torso and legs lift to form a V-shape, the body balancing on the sitting bones like a boat upon water — building deep core strength.
A central pose for cultivating core stability, it engages the deep abdominal muscles and hip flexors while teaching the steadiness of Sthira Sukham — a firm yet ease-filled seat. The balance it demands unites physical strength with focused, unwavering attention. — B.K.S. Iyengar, *Light on Yoga*.
Sit with the knees bent and feet on the floor, hands holding behind the thighs. Lean back slightly, lift the feet, and bring the shins parallel to the floor; extend the arms forward alongside the legs. For more challenge, straighten the legs into a full V. Keep the spine long and the chest lifted, avoiding a rounded back. Hold for 5 breaths.
Emphasize a long spine over straight legs — a rounded lower back undermines the pose. Keeping the knees bent preserves length. Guide students to breathe steadily rather than holding the breath while balancing.