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Boat Pose helps develop a rock-solid core and a strong, healthy back. It also strengthens willpower by activating the third energy center—the Manipura Chakra—which is associated with personal energy and inner determination.

Regular practice of Navasana increases flexibility and strength in the hips and legs, tones the organs of the digestive system, and improves circulation.

The classic version of the pose involves balancing on the tailbone with legs lifted upward and the back leaning slightly backward. However, if needed, you can choose a gentler variation by keeping your feet on the floor.

Contraindications:

• Advanced stages of pregnancy
• Pronounced hyperlordosis
• Inflammatory conditions in the abdominal cavity
• Hypertension
• Insomnia

For a softer approach, try the “Half-Boat” variation—balancing on the sacrum. This version has a beneficial effect on the liver, gallbladder, and spleen.