Boat Pose


Boat Pose

What is Boat Pose?

Boat pose, or navasana, is a seated yoga asana that requires core strength to hold the body in a "V" shape. Navasana forms part of the primary series of Ashtanga yoga and is popular in a range of styles of yoga because of its physical and mental benefits.


  1. Sit with your legs straight ahead.
  2. Lift through the sternum and lean back slightly while engaging your abdomen.
  3. Draw your knees in toward your chest, balancing on your sit bones.
  4. Then slowly lengthen your legs until you are resting on your sit bones and your body makes a "V" shape.
  5. Lengthen your arms ahead of you until your arms are straight and parallel to the floor.


  • Avoid during pregnancy

Benefits of Boat Pose

  • Strengthens the hip flexors, spine, and abdomen
  • Improves digestion
  • Stimulates the thyroid and kidneys

Boat Pose Details

Sanskrit Name
Pose Level
Yoga Type
Ashtanga Yoga, Hatha Yoga, Power Yoga
Padayoragre (Tip of the toes)
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