Boat Pose

Navasana

nah-VAH-sah-nah

A core-strengthening powerhouse that builds abdominal power, hip flexor strength, and balance. Boat Pose challenges you to maintain a V-shape while balancing on the sitting bones, developing the deep core stability that supports the spine in every other pose. It also strengthens the hip flexors and builds the mental endurance to hold through discomfort.

How to do Boat Pose

1. Sit on the floor with your knees bent and feet flat. Lean back slightly and balance on your sitting bones, keeping your spine long and chest lifted -- avoid rounding the back.
2. On an exhale, lift your feet off the floor, bringing your shins parallel to the floor (Half Boat). Keep your knees bent at 90 degrees and your toes at eye level.
3. For the full expression, extend your legs straight, forming a V-shape with your torso and legs. Reach your arms forward parallel to the floor, palms facing each other.
4. Keep your chest lifted and your spine long -- the most common mistake is rounding the back, which shifts the work away from the core. Draw your shoulder blades down your back.
5. Hold for five to ten breaths (or build up gradually), engaging the deep core muscles throughout. Lower your feet to the floor with control to release.

Benefits of Boat Pose

• Strengthens the abdominal muscles and hip flexors
• Improves balance and spinal alignment
• Tones the deep core stabilizers
• Stimulates the kidneys, thyroid, and intestines
• Builds mental determination and focus

Muscles Engaged

Modifications & Variations

• Keep the knees bent (Half Boat) to reduce intensity while still building core strength
• Place your hands behind your thighs for support while learning the balance
• Loop a strap around the soles of the feet and hold the ends to help maintain leg extension

Cautions

• Avoid during pregnancy
• Use caution with lower back pain; keep the knees bent in Half Boat
• Not recommended with acute neck injuries; keep the neck neutral