Building strength · follow along

Boat Pose

Navasana

A core balance with a lifted, long spine. Keep your knees bent and your chest tall rather than rounding your lower back.

4 gentle steps · about a minute

Step 1 of 4

Sit with knees bent

Sit with your knees bent and your feet on the floor, and sit up tall.

Lengthen up through the spine.

Step 2 of 4

Lean back slightly and lift your feet so your shins are parallel to the floor, reaching your arms forward.

Lift on a steady breath.

Step 3 of 4

Straighten your legs toward a V only if your back stays long and lifted. Otherwise stay with the knees bent.

Keep the chest lifted.

Step 4 of 4

Hold for a few breaths, then lower down and rest.

Steady core, calm breath.

All steps complete

That is Boat Pose. A real core-builder with a tall, proud spine. Here is Michelle in the full pose.

Good for: Strengthens the core, hip flexors and spine.