Reverse Boat (Prone)

Viparīta Nāvāsana

Read what the gnome says

Reverse Boat! Lie on your belly, reach the arms back, and lift the chest and legs. Bend the knees and catch the ankles if you can, rocking like a little boat. Keep the neck long, glutes firm. Don't strain. Breathe, sailing gnome.

Works on Spinal erectors · Glutes · Hamstrings

How to do it

1. Lie face down, arms stretched forward, legs long.
2. Inhale and lift the arms, chest and legs off the floor together.
3. Reach forward through the fingers and back through the toes, gaze down, hold and lower.

Common mistakes

• Don’t lift the head: keep the neck long.
• Don’t clench the glutes.
• Don’t force the height: lift only as far as the lower back is comfortable.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Bow PoseIntermediate
• Bridge with Arms OverheadIntermediate
• Camel PoseIntermediate
• Frog Pose (backbend)Intermediate
• Half Bow PoseIntermediate
• Half Frog PoseIntermediate