Boat Pose
Navasana challenges the core. A long spine matters more than straight legs.
- Level
- Intermediate
- Family
- Core
- Hold
- 3–5 breaths, 2–3 rounds
- Works
- Core, hip flexors, back
- Chest lifts
- Long spine
Step by step
How to do Boat Pose
Begin Sit with knees bent and feet on the floor.
- 01
Sit with knees bent, feet flat.
- 02
Hold behind the thighs and lean back slightly.
- 03
Lift the feet so the shins are parallel to the floor.
- 04
Extend the arms forward.
- 05
Keep the chest lifted and spine long.
- 06
Optionally straighten the legs.
- ↩
Coming out. Lower the feet and rest.
Breath
Steady breaths; don't hold.
Focus
Core strength
Why practise it
Strengthens core and hip flexors.
Alignment & cues
Balance just behind the sitting bones; spine long.
Teacher’s cues
- “Chest lifts”
- “Long spine”
Common mistakes
Rounding the back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hold the thighs; keep toes on the floor.
Variations
- Half Boat
Props
- Strap around feet
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid in pregnancy; modify with lower back pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Nava means boat.
Questions
Bent or straight legs?
Bent legs with a long spine beat straight legs with a rounded back.