Boat Pose
Navasana
(nah-VAHS-uh-nuh)
Modification: palms and elbows together, elbows bent
Pose Type: core, seated
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Unsupported Boat Pose
Niralamba Navasana
(nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: arms shoulder width apart
Pose Type: core, seated
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third
eye, between the eyebrows)