Lower back, hips and knees
Navasana: Bent Knee
Bent knees reduce the demand significantly, making this core-strengthening exercise more accessible while still building meaningful trunk stability and motor control.
Stability / Core20 to 45 seconds
Ways to adjust it
- Toes floor
- Lean back
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Navasana: Chair Boat Pose
- Navasana: Classic
- Navasana: One Leg Extended
- Navasana: Seated Core Lean Back
- Navasana: Supported
- Navasana: Toes on Floor
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.