Boat Flow

Nāvāsana — dynamic

Boat Flow
CategoryCore TypeStrength LevelIntermediate Hold40 sec MusclesCore, Hips, Legs BreathingInhale up, exhale into a low boat

How to do it

  1. EnterSit down, lean back onto your sit bones, and lift your bent legs. Arms forward, back straight.
  2. HoldInhale and lift your torso and legs into a high boat. Exhale and lower them without touching the floor, keeping your back straight. Belly engaged, shoulders relaxed, and don't hold your breath.
  3. ExitLower your feet to the floor and hug your knees.

Benefits

Strengthens the core in motion and teaches you to keep your back steady under load.

Cautions

  • Lumbar disc herniation
  • Pregnancy
  • Flare-up of lower back pain

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

  • Power Wave 12 min · Intermediate · voice-guided in the app subscription

Similar poses

Half Boat Pose Half Boat Pose Intermediate Raised Legs Pose Raised Legs Pose Intermediate Both Big Toes Pose Both Big Toes Pose Intermediate Boat Pose Boat Pose Intermediate Low-Angle Leg Raise Low-Angle Leg Raise Intermediate Side-Lying Double Leg Lift Side-Lying Double Leg Lift Intermediate

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