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Boat Pose

Navasana

An isometric hold that trains the deep core and hip flexors together — the anti-collapse position under fatigue.

DIFFICULTY
Intermediate
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Abs · Psoas & Iliacus (Hip Flexors) · Hip Flexors
ALSO WORKS
Quads · Lower back
HOW TO DO IT
  1. 01Sit with knees bent, hands beside the hips.
  2. 02Lean back slightly and lift the feet until the shins are parallel to the floor.
  3. 03Lengthen the spine — chest up, not collapsed.
  4. 04Extend the legs only if the lower back stays long. Hold 20–40 seconds.
COACHING CUES
  1. 01A long spine beats straight legs every time.
  2. 02Lift the chest; don't collapse behind the ribs.
  3. 03Breathe — if you can't, regress the shape.
COMMON MISTAKES
  1. 01Rounding the lower back to straighten the legs.
  2. 02Holding the breath throughout.
  3. 03Gripping the neck and shoulders.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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