Boat Pose
Navasana challenges the core. A long spine matters more than straight legs.
- Level
- Intermediate
- Hold
- 3–5 breaths, 2–3 rounds
- Focus
- Core strength
- Steps
- 6 cues · ~1 min
- 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.
- ↩
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 & common mistakes
Aim for Balance just behind the sitting bones; spine long.
Teacher’s cues
- “Chest lifts”
- “Long spine”
Watch out for
Rounding the back.
Make it yours
Easier, harder, supported
Hold the thighs; keep toes on the floor.
- Half Boat
- Strap around feet
In a sequence
Where it fits in a flow
BeforeStaff Pose
This poseBoat Pose
AfterHalf Boat
AfterBridge Pose
Good to know
Questions
Bent or straight legs?
Bent legs with a long spine beat straight legs with a rounded back.
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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