Boat (hold)

Navasana

Yogaintermediatetimedno equipment

Seated V-balance on the sitting bones: torso leans back about 45 degrees with a long spine, straight legs rise to about 45 degrees so the feet are around eye level, arms straight forward parallel to the floor.

How to do it

1. Sit with knees bent and feet flat; hands behind the thighs.
2. Lean the torso back with a straight spine and lift the feet so the shins are parallel to the floor, balancing on the sitting bones (not the tailbone).
3. Straighten the legs to about 45 degrees from the floor, toes pointed, legs together.
4. Release the arms forward beside the knees, straight and parallel to the floor, palms facing each other; chest lifted, gaze toward the toes.

Muscles worked

Main: abs, quads
Supporting: obliques, lower back