Boat Pose (Navasana)

Targets the hip flexors, rectus abdominis, transverse abdominis, and the spinal extensors that resist rounding under load. Helpful for building the core and hip-flexor strength needed for arm balances, jump-throughs, and sustained seated work, and as a fiery core peak mid-flow. The movement balances on the sit bones with knees bent and shins lifted parallel to the floor (or legs fully extended for more challenge), leans the torso back to approximately 45 degrees while keeping it long, and reaches both arms forward at shoulder height.

Cues

• Balance on the sit bones, lift the shins level, and reach the arms forward.