Boat Pose
Navasana
About This Pose
Boat Pose (Navasana) is a foundational core-strengthening posture that builds abdominal strength, hip flexor engagement, and spinal stability. This seated balance challenges your core muscles to maintain a V-shape with your body while keeping the spine long and chest lifted. Regular practice develops the deep core strength necessary for advanced poses and improves overall posture and balance.
Step-by-Step Instructions
- 1
Sit on the mat with knees bent and feet flat on the floor
- 2
Place your hands behind your thighs for support
- 3
Lean back slightly while keeping your spine straight and chest lifted
- 4
Lift your feet off the floor, bringing shins parallel to the ground
- 5
Extend your arms forward alongside your legs, palms facing each other
- 6
If comfortable, straighten your legs to form a V-shape with your body
- 7
Engage your core to maintain balance and hold for 5-10 breaths
Alignment Cues
- Keep the chest lifted and heart open
- Maintain length in the spine—avoid rounding the lower back
- Draw the navel toward the spine
- Gaze forward or slightly upward
Benefits
- Strengthens the deep core muscles including rectus abdominis and transverse abdominis
- Tones and strengthens the hip flexors and quadriceps
- Improves balance and concentration
- Builds spinal strength and improves posture
- Stimulates the kidneys, thyroid, and intestines
Modifications
- Keep knees bent
Variations
- Bent-knee boat
Cautions & Contraindications
Cautions
- Avoid rounding spine
- Do not strain neck
Avoid this pose if you have:
- Lower back pain
- Hip flexor strain
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
