Safalfa Advisors
Navasana
Boat Pose
- Sanskrit
- Navasana
- English
- Boat Pose
- Sequence
- Seated · step 83 of 124
- Held for
- 5 breaths
- Drishti
- Nasagrai, tip of nose
Getting into Navasana
From a seated position, lean back slightly and lift both feet off the floor, balancing on your sit bones. Straighten your legs to roughly a 45-degree angle (or keep knees bent if that's more accessible), and reach your arms forward, parallel to the floor, palms facing each other. Keep your chest lifted rather than rounding your back.
What a teacher would tell you
- Lift the chest.
- Gaze toward the nose.
- Legs straight.
- Lower belly strong.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart