Hatha YogaBoat Pose
Nāvāsana
Boat Pose, or Navasana (Sanskrit "nava" means boat), is a seated balance: your torso leans back, your legs lift, and your body takes the shape of a V. Your abs and back hold you there, so the app groups Boat with core poses and rates it intermediate.
It's in 4 sequences, including Strong Core, and in 4 warm-up flows.
How to do it
- EnterSitting, lean back onto your sit bones and lift your bent legs, shins parallel to the floor. Reach your arms forward. For the full version, straighten your legs.
- HoldBack straight, chest open. Don't let your lower back round; bend your knees more instead. Belly engaged, breathing even.
- ExitExhale, gently lower your feet to the floor and straighten your back.
More detail
Learn Boat in stages. First hold the backs of your thighs and lift only your feet. When your back stays straight, let go and reach your arms forward. Straight legs come last, and only if your lower back doesn't round.
Avoid leaning too far back: the lower your chest drops, the more work lands in your lower back. If your tailbone feels the hard floor, sit on a folded blanket.
Benefits
The key pose for core strength and seated balance.
Navasana strengthens your abs, hip flexors and the back muscles that support your torso. It also trains balance while seated: your base is small, so your body keeps making tiny corrections. Once Boat feels solid, you can move on to Full Boat Pose with straight legs and Boat with a twist.
Cautions
- Lumbar disc herniation
- Pregnancy
- Diastasis recti
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.
Common mistakes
- Sinking onto your tailbone with a rounded lower back. Sit on your sit bones, chest forward.
- Straightening your legs at your back's expense. Back first, knees second.
- Holding your breath. Breathe evenly into your chest throughout the hold.
- Tensing your neck and shoulders. Arms reach forward, shoulders stay low.
Modifications & variations
Counterpose
Where it appears
- Strength & Tone 25 min · Intermediate
- Classic Full Practice 50 min · Intermediate
- Energy Boost 15 min · Intermediate
- Strong Core 15 min · Intermediate
- Warm-up: Five-Level Strength All five levels of the body in a single round
- Warm-up: Advanced Round Strength vinyasa: Crow Pose, an arm-supported backbend, and Standing Splits
- Warm-up: Equilibrium Tree Pose and Boat Pose: two balances, each with a prep and a counterpose
- Warm-up: Core Focus Core in every plane — Boat Pose, Locust Pose, and twists with no load on the wrists
Similar poses
Questions
What are the benefits of Navasana? It's a cornerstone pose for core strength, working your abs, hip flexors and back at once. The strength you gain in Boat carries into arm balances and standing poses.
How long should I hold Boat Pose? Thirty seconds according to the pose card; sequences hold Boat for 35 seconds to a minute. If that's hard, break the time into two or three short sets with a pause.
Can I do Boat Pose with diastasis recti? No. Diastasis is on its list of contraindications, together with lumbar disc herniations and pregnancy. After the pose, the app recommends relaxing your back in a supine twist.
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