Navasana
Functional Ashtanga

Navasana

Boat
Spine Extension

Navasana (Boat Pose)

Core-intensive pose requiring hip flexor strength and hamstring flexibility.

Key mobility focus: spine extension

FRC Mobility Protocols

These videos target spine extension for Navasana:

  1. Spine Extension Passive Stretch
  2. Spine Extension PAILS & RAILS
  3. Spine Extension PNF
  4. Spine Extension Axials
  5. Spine Extension Passive Range Hold
  6. Spine Extension Hovers
  7. Spine Extension 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 External Rotation Shoulder External Rotation in Navasana
Shoulder Flexion Shoulder Flexion in Navasana
Navasana Study Guide →