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Boat Pose

Difficulty Level

4

Focus

Strength, Power, Muscle Endurance, Balance

Body Parts Involved

Pelvis, Core, Legs, Back

Equipment

No Equipment

Sanskrit Name

Navasana

Angle-Based Images: Boat Pose Video
Angle-Based Images: Boat Pose Video
Angle-Based Images: Boat Pose Video
Angle-Based Images: Boat Pose Video
Angle-Based Images: Boat Pose Video
Boat Pose: Step 1
Step 1 Begin seated on your mat with your knees bent in front of you and your feet flat on the ground.
Boat Pose: Step 2
Step 2 With your palms facing up, reach your arms forward so that your hands brush the sides of your knees.
Boat Pose: Step 3
Step 3 Lean back until your torso is at a 45-degree angle to the floor.
Boat Pose: Step 4
Step 4 Slowly lift your feet off of the ground as you straighten your legs, forming a “V.”
Boat Pose: Step 5
Step 5 Open your chest and engage your abdominal muscles to hold the position. Remain here for at least three deep breaths.

Prep. Poses

Progressions & Variations

Beginner Tips

You can keep your hands on the ground if the arms are too intense.

Tips

Not recommended for pregnant or menstruating women, or those suffering from neck or back maladies, insomnia, asthma, heart problems, headache, diarrhea, headaches, or low blood pressure.

Benefits

Strengthens abdominals, back, hips, and thighs.

Modifications

To make this easier, bend your knees.

Related Exercises

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