Lower back, hips, knees and neck
Navasana: Classic
A strong core-strengthening pose that builds deep abdominal endurance and hip flexor strength, developing the motor control that supports your spine during challenging activities.
Stability / Core20 to 45 seconds
Ways to adjust it
- Bent knee
- Toes floor
- Reduce hold time
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Navasana: Bent Knee
- Navasana: Chair Boat Pose
- 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.