Rowing The Boat Pose

Last updated: December 21, 2023

What Does Rowing The Boat Pose Mean?

Rowing the boat pose is a basic seated posture that loosens and warms up the muscles for yoga practice in general or in preparation for more intense poses.

This flowing pose looks like the yogi is rowing a boat. To practice this pose, begin in seated stick (staff) pose. Clench the hands as if holding oars, then extend the arms and fold forward while exhaling. Flow into the second part of the pose by inhaling and raising up while pulling the arms toward the shoulders, as if rowing a boat.

Sometimes called rowing the boat flow, it is also known in Sanskrit as nauka sanchalanasana.

Rowing the Boat Pose


Yogapedia Explains Rowing The Boat Pose

Rowing the boat pose has a wide range of benefits, among them including:

  • Calms the mind
  • Helps concentration
  • Energizes the body and mind
  • Stretches the spine and improves posture
  • Strengthens the core muscles
  • Eases stress
  • Helps eliminate stiffness and joint pain
  • Eases insomnia
  • Improves digestion and relieves constipation

Yogis who have high blood pressure, back problems, abdominal or hip injuries or recent surgeries, or gastroesophageal reflux disease (GERD) should skip rowing the boat pose. Menstruating women or pregnant women in their second or third trimester should also avoid this posture.

During These Times of Stress and Uncertainty Your Doshas May Be Unbalanced.

To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz.

Try not to stress over every question, but simply answer based off your intuition. After all, you know yourself better than anyone else.



Rowing the Boat Flow

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