Navasana
Functional Ashtanga

Navasana

Boat
Shoulder External Rotation

Navasana (Boat Pose)

Seated balance with legs and torso lifted forming a V shape.

Key mobility focus: shoulder external rotation

FRC Mobility Protocols

These videos target shoulder external rotation for Navasana:

  1. Shoulder External Rotation Passive Stretch
  2. Shoulder External Rotation PAILS & RAILS
  3. Shoulder External Rotation PNF
  4. Shoulder External Rotation Axials
  5. Shoulder External Rotation Passive Range Hold
  6. Shoulder External Rotation Hovers
  7. Shoulder External Rotation Lift Offs

Other Movements in Navasana

8 more
ankle-eversion ankle-eversion in Navasana
Ankle Plantarflexion Ankle Plantarflexion in Navasana
Hip Adduction Hip Adduction in Navasana
Hip Flexion Hip Flexion in Navasana
Knee Extension Knee Extension in Navasana
Shoulder Adduction Shoulder Adduction in Navasana
Shoulder Flexion Shoulder Flexion in Navasana
Spine Extension Spine Extension in Navasana
Navasana Study Guide →