This session pairs an elevated plank circuit with a chair-supported Navasana series to build strong, joint-friendly vinyasa strength. First, you use a bench, blocks, or another sturdy surface for three rounds of 30 seconds on, 30 seconds off: thigh-to-chest leg drives, alternating shoulder taps, and plank-to-chaturanga push-ups. The high station lightens the load so you can reinforce a clean plank line and precise elbow action without overstraining your joints. Then you move to a chair-supported Navasana, using the chair to stay on your sitting bones with a forward-leaning pelvis while you work single-leg kicks, twisting kicks, and a “burst of power” into a clear V-shape Boat Pose. Together, these circuits train plank, chaturanga, jump-backs and jump-throughs, and a strong, sustainable Navasana, giving you upper-body and core strength that supports smooth vinyasas and protects your lower back.