Navasana (Boat Pose)
Seated position balanced on the buttocks with legs raised and arms extended forward parallel to the floor, forming a V with the body, abdominals contracted.
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Instructions
Sit on the floor and stretch your legs forward, bring your hands to the sides of your body. Make sure your back is straight and your chest lifted.
Bend your knees, plant your feet on the floor.
Rest your hands behind your thighs to make it easier for your upper body to rise.
Extend the spine upward and tilt the torso slightly backward, without collapsing in the lower back.
Activate the deep abdominals (transverse and rectus abdominis).
Bring the feet up to about knee height, creating an angle of about 90° between the thighs and calves.
Keep the knees together and relax the shoulders.
When you feel stable, take your hands off your legs and stretch them forward, parallel to the floor, palms facing each other.
Keep your shoulders relaxed and away from your ears.
Fully extend the legs, keeping the back erect and the chest open.
Keep your feet at the same height as your eyes with your shoulder blades active.
Hold the position and breathe deeply and evenly.
Exit the position Slowly bend your knees and bring your feet back to the floor, maintaining core control. Return your torso to an upright position and relax your arms at the sides of your body.
Exercise Details
Repetitions
3/5 reps
Hold Time
30 seconds
Breathing
Inhale while preparing, exhale while lifting the legs. Maintain controlled and steady breathing despite the effort.
Important Warnings
People with lower back problems:
Those with chronic low back pain, hernias, protrusions or instability in the lower back may aggravate the condition. It is recommended to perform Ardha Navasana (half boat) pose with knees bent and hands behind the thighs.
People with pelvic floor weakness:
In cases of prolapse or early postpartum, Navasana may increase intra-abdominal pressure. It should be avoided or maintained for only a few seconds and with the help of support, or replaced with gentler core exercises.
People with Hypertension or heart problems:
The position can cause breath holding (apnea) and increase blood pressure. It is recommended to avoid the position.
People with hip stiffness or very shortened flexors:
Difficulty keeping the upper body elevated without excessive work of the flexors can cause lumbar overload. It is recommended to bend the knees and place the hands on the floor for initial stability.
Pregnant women:
Not recommended from the second trimester onward, as the position compresses the abdomen and may impair breathing.
Quick Info
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