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Boat Pose

Navasana

Yoga practitioner performing Boat Pose.
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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. 1

    Sit on the mat with knees bent and feet flat on the floor

  2. 2

    Place your hands behind your thighs for support

  3. 3

    Lean back slightly while keeping your spine straight and chest lifted

  4. 4

    Lift your feet off the floor, bringing shins parallel to the ground

  5. 5

    Extend your arms forward alongside your legs, palms facing each other

  6. 6

    If comfortable, straighten your legs to form a V-shape with your body

  7. 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

Use This Pose

Quick Facts

Primary Focus

core

Secondary Focus

hipsspine

Suggested Hold

30 seconds

Tags

seatedbalancecore

Equipment

yoga mat

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Sequences with this pose

Teacher-written sequences that use Boat Pose.

Build a Core That Holds You Up, Not One That Just Looks Tight

35 min · 13 poses · intermediate

Ashtanga Yoga Primary Series Sequence

90 min · 16 poses · advanced

Power Yoga Sequence

60 min · 17 poses · intermediate

Intermediate Yoga Sequence

50 min · 16 poses · intermediate

Browse all sequences →