Yoga Chikitsa · Primary · Seated Sequence
Navasana
Boat pose
What it is
Navasana, or boat pose, is a balance on the sitting bones. In the Primary Series it is held and repeated five times, with a lift between rounds.
What it looks like
You sit, lean back slightly, and lift both legs, reaching the arms forward. The body makes a V shape, held for five breaths. Between rounds you cross the legs, press into the hands and lift the body, then return to the boat.
Why it is practised
It builds strength in the centre of the body and the hip flexors, and it asks for focus to stay balanced.
What to pay attention to
Keep the chest lifted rather than collapsing back. Bending the knees, with the shins parallel to the floor, is a good way to start. The lift between rounds can begin as simply leaning onto the hands.
Who it suits
Most people, with bent knees as a starting point.
Next in the sequence: Bhujapidasana.
Balanced on the sitting bones, legs and torso lifted. In Primary it is repeated, with a vinyasa between.
The shape is compact, not a swing. Each lift starts from the breath in the centre of the body.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.