Navasana: Building the Boat in Stages
Boat Pose asks the core to hold the trunk and legs in a V. Built in stages — knees bent first, hands on the thighs — it becomes strength work rather than a struggle.
This tip is scheduled for Tuesday 17 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Sit with the knees bent and feet flat; hold the backs of the thighs.
- Lean back with a long spine until you feel the belly engage.
- Lift the feet so the shins are parallel to the floor.
- If steady, release the hands and reach them forward.
- Hold for 3 to 5 breaths; rest, and repeat 3 times.
- Straighten the legs only if the back stays long.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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