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.


  • Sit with your legs straight ahead.
  • Lift through the sternum and lean back slightly while engaging your abdomen.
  • Draw your knees in toward your chest, balancing on your sit bones.
  • Then slowly lengthen your legs until you are resting on your sit bones and your body makes a "V" shape.
  • 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: Navasana
Pronunciation: nah-VAHS-anna
Pose Level: Intermediate
Drishti: Padayoragre (Tip of the toes)
Pose Type: Balancing, Core, Strength

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