The Boat Pose (Navasana) might seem like a straightforward balance challenge, but don’t be deceived by its simplicity—this pose is a powerhouse for core strength and stability.
It’s all about finding that sweet spot between strength and poise, making it a staple in yoga routines for practitioners of all levels.
Pose details
Asana | Navasana |
Type | Core Strengthening |
Level | Intermediate |
How to do the Boat pose
Before attempting Boat Pose, it’s beneficial to warm up with poses that engage your core and hip flexors, such as Cat-Cow Pose, Plank Pose, and Seated Forward Bend. Once you’re ready, follow these steps:
- Begin seated on your mat with your legs extended straight in front of you. Sit up tall, ensuring your spine is straight and your shoulders are relaxed.
- Bend your knees and place your feet flat on the floor, hip-width apart. Place your hands behind your thighs, just below your knees.
- Inhale deeply and lean back slightly, keeping your spine straight and your chest lifted. Engage your core muscles to maintain balance.
- Exhale and lift your feet off the floor, bringing your shins parallel to the mat. Your knees should be bent at a 90-degree angle. Keep holding onto your thighs for support.
- Once you feel stable, extend your arms forward, parallel to the floor, with your palms facing each other. Keep your shoulders relaxed and your chest open.
- If you feel comfortable and balanced, you can straighten your legs to form a “V” shape with your body. Ensure your spine remains straight and your core engaged.
- Hold the pose for five to ten breaths, maintaining steady and deep breathing. Focus on keeping your core strong and your back straight.
- To release the pose, exhale and slowly lower your feet back to the floor. Sit up tall and take a few deep breaths before moving on to your next pose.
- Remember to listen to your body and modify the pose as needed to ensure comfort and safety.
Modifications
If Boat Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a strap: Loop a yoga strap around the soles of your feet and hold onto the ends. This can help you maintain balance and keep your spine straight, making the pose more accessible.
- Bend your knees: Instead of keeping your legs straight, bend your knees so your shins are parallel to the floor. This reduces the intensity on your core and hip flexors while still engaging your muscles.
- Support your back: Sit against a wall for extra support. This can help you maintain proper alignment and take some of the pressure off your lower back.
- Start with Half Boat Pose: If you’re still building strength, practice Half Boat Pose by keeping your feet on the floor and lifting your chest. This will help you engage your core and improve your balance without the full intensity of Boat Pose.
- Focus on lifting in stages: First, lift your chest and engage your core. Then, gradually lift one leg at a time, eventually working up to lifting both legs. This staged approach allows you to build strength and confidence incrementally.
Safety tips
- Warm up properly with poses like Seated Forward Bend or Cat-Cow to prepare your core and spine.
- Engage your core muscles. This will help support your lower back and maintain balance.
- Keep your spine straight. Avoid rounding your back to prevent strain and maintain proper alignment.
- Breathe steadily and deeply. This will help you stay focused and maintain the pose longer.
- If you feel any discomfort in your lower back, exit the pose slowly and gently. Listen to your body to avoid injury.
Similar yoga poses
Frog Pose (Bhekasana)
Another hip opener, Frog Pose involves lying on your stomach and bending your knees outward, which deeply stretches the inner thighs and groin.
Bound Angle Pose (Baddha Konasana)
The Bound Angle Pose brings the soles of the feet together and allows the knees to drop open, providing a gentle stretch to the inner thighs and groin.
Wide-Legged Forward Bend (Prasarita Padottanasana)
Wide-Legged Forward Bend stretches the hamstrings, calves, and lower back while also opening the hips.
Lizard Pose (Utthan Pristhasana)
A deep lunge that targets the hip flexors and groin, Lizard Pose is great for increasing flexibility and preparing the body for deeper hip openers.
