नावासन

Boat Pose

Navasana

Navasana balances on the sit bones with the legs and chest lifted, like the hull of a boat. It challenges the core; a long spine matters more than straight legs.

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Hold: 3–5 breaths, 2–3 rounds
Level: Intermediate
Family: Core, seated
Focus: Core strength
Works: Core
Hip flexors
Back
You’ll need: Strap around feet
Found in: Hatha

“Chest lifts”
“Long spine”

Step by step

How to do Boat Pose

StartSit with knees bent and feet on the floor.

1
Sit with knees bent, feet flat.
2
Hold behind the thighs and lean back slightly.
3
Lift the feet so the shins are parallel to the floor.
4
Extend the arms forward.
5
Keep the chest lifted and spine long.
6
Optionally straighten the legs.
Out
Coming out. Lower the feet and rest.

Breath

Steady breaths; don't hold.

Focus

Core strength

Why practise it

Strengthens the abdominal muscles, hip flexors and the muscles along the spine, and builds balance and focus. It is a staple of core work in yoga and Pilates.

Go deeper

Boat Pose: what to know

Building up to Boat

Sit with knees bent, hold the backs of the thighs and lean back until you feel the core engage
Lift the feet so the shins are parallel to the floor, still holding the thighs
Release the hands and reach the arms forward
Only straighten the legs into Full Boat if the chest stays lifted and the back long

Half Boat vs Full Boat

In Full Boat (Paripurna Navasana) the legs are straight and the body makes a V shape. In Half Boat (Ardha Navasana) you lower the legs and torso towards the floor, hovering, with the lower back close to the mat, a shape similar to the “hollow hold” used in gymnastics. Half Boat works the abdominals more intensely; Full Boat asks more of the hip flexors and balance.

What Boat Pose works

The main work is in the abdominal muscles, which keep the trunk from collapsing, and the hip flexors, which hold the legs up. The back muscles keep the spine long. It is a strength pose, so short holds repeated two or three times are more useful than one long hold with poor form.

Alignment

Cues & common mistakes

Aim for Balance just behind the sitting bones; spine long.

Teacher’s cues

“Chest lifts”
“Long spine”

Watch out for

Rounding the lower back and sinking behind the sit bones; straightening the legs at the cost of the spine; and holding the breath.

Make it yours

Easier, harder, supported

Easier

Hold the backs of the thighs; keep the toes on the floor; keep the knees bent with the shins parallel to the floor.

Variations

Half Boat (Ardha Navasana), low and hovering
Full Boat with straight legs
Boat with a twist

Props

Strap around feet

In a sequence

Where it fits in a flow

Good to know

Questions

Bent or straight legs?

Bent legs with a long spine beat straight legs with a rounded back.

How long should I hold Boat Pose?

Three to five breaths, two or three times, with a short rest between.

Why does my lower back hurt in Boat Pose?

Usually the back is rounding or you are gripping with the hip flexors. Bend the knees, hold the thighs and lift the chest.

Is Boat Pose the same as a V-sit?

They are very similar. Full Boat is essentially a V-sit held with a long spine and steady breath.

Can I do Boat Pose in pregnancy?

It is generally avoided because it loads the abdominal muscles. Ask a prenatal teacher for alternatives.

In the tradition

Nava means boat.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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