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Safety

These practices support relaxation, mobility and general wellbeing. They are not a replacement for medical treatment.

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Boat Pose Prep — Manomithra

Asanabeginner

Boat Pose Prep

Navasana Prep

Boat Pose Prep

Boat Pose Prep — a core practice for a beginner to intermediate student. Its focus is core strength.

Photo: Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Source and licence

Instructions

Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.

Reviewer’s notes

Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.

Details

Type: Asana
Difficulty: Beginner
Category: Core
Pacing: repeated
Orientation: seated
Duration: 45 seconds
Hold: —
Repetitions: 2 × 1 rounds
Breathing: Inhale to prepare or lengthen; exhale gently into the posture; maintain smooth breathing.
Side: —

Primary focus

Core strength

Demonstration

How to do Navasana - Boat Pose for BeginnersYoga & You · Watch on YouTubeA reference from another channel. It was not made or reviewed by Manomithra, so check it against the instructions on this page and against a teacher.

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