Gaze ahead, chin levelChest lifted, back longArms reach forwardShins parallelBent-Knee Boat
Nāvāsana (bent knees)
Read what the gnome says
Bent-Knee Boat! Sit, lean back slightly, and lift the feet with the knees bent, shins parallel to the floor. Arms forward, chest lifted, spine long. Don't round the back. Breathe, then lower. Little sailing gnome.
Works on Abdominals · Hip flexors · Spinal extensors
How to do it
- Sit with the knees bent and the feet flat, then lean back a little.
- Lift the feet until the shins are parallel to the floor, spine long.
- Reach the arms forward alongside the knees, lift the chest and hold.
Common mistakes
- Don’t round the back.
- Don’t sink the chest.
- Don’t hold the breath.
Benefits
- Strengthens the abdominals and deep core.
- Supports the lower back and posture.
- Makes other poses feel steadier.
Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.
Not medical advice. Ease off if anything feels sharp or wrong.
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