Boat Pose
Navasana
Boat Pose (Navasana, meaning "boat" in Sanskrit) is a seated balancing posture that demands significant engagement from the core, hip flexors, and spine simultaneously, making it one of the most effective functional strength builders in yoga. The body balances on the sitting bones with the legs lifted, forming the distinctive V-shape of a boat on water. Beyond building abdominal and hip flexor strength, it stimulates the digestive organs, develops balance and body awareness, and builds the kind of focused determination that carries over into challenging moments both on and off the mat. It is a cornerstone of sequences designed to build the core strength required for arm balances and inversions.
Benefits
- Strengthens the deep core, hip flexors, and spine
- Tones the abdominal muscles
- Improves digestion and stimulates abdominal organs
- Builds stamina and confidence
- Develops balance and body awareness
Step-by-Step Instructions
- 1
Sit with your knees bent, feet flat on the mat.
- 2
Place your hands behind your thighs and lean back slightly.
- 3
Lift your feet so your shins are parallel to the floor.
- 4
Let go of the thighs and extend your arms forward, parallel to the floor.
- 5
Option: straighten the legs to a 45-degree angle for a deeper challenge.
- 6
Keep the chest lifted and the spine long, avoiding any rounding.
- 7
Hold for 3–5 breaths, lower, and repeat.
Common Mistakes to Avoid
Rounding the lower back: prioritise a long spine
Holding the breath: breathe steadily throughout
Gripping the hip flexors: stay relaxed in the outer body
Modifications & Variations
Keep the hands holding the backs of the thighs
Keep the knees bent throughout
Safety Notes
⚠Pregnancy
⚠Diarrhoea
⚠Headache
⚠Low blood pressure
