Boat (Navasana)
Pose Overview
| Common Name | Boat |
| Traditional Sanskrit Name | Navasana |
| Sanskrit Name Pronunciation | nuh-VAHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Boat Pose, or Navasana in Sanskrit, is a yoga pose that is said to be beneficial for strengthening the core and lower back, as well as for improving balance and stability. The name of the pose comes from the fact that it resembles a boat, with the body in a V-shape and the legs lifted off the floor. The pose is said to be helpful for strengthening the abdominal muscles and lower back, and for promoting a sense of balance and focus. It is also said to be beneficial for promoting digestion and relieving stress. This pose is also said to help to tone the abdominal muscles, and to help to improve balance and stability.
Benefits of Boat
Strengthens the core and abdominal muscles, improves balance and focus, and stretches the hip flexors.
How to Enter Boat
Sit on the mat with your knees bent and the soles of your feet on the floor. Place your hands on the floor next to your hips, fingers pointing forward. Begin to lean back, lifting your feet off the ground and balancing on your sitting bones. Keep your knees bent as you balance on your sitting bones and lift your feet, shins, or thighs off the ground. Keep your back straight and engage your core. Extend your arms straight out in front of you, parallel to the ground.
How to Exit Boat
Slowly lower your feet back to the ground, still keeping your knees bent. Release your hands and sit up straight.
Common Boat Modifications & Variations
For those who are less flexible, you can keep your knees bent and lift your feet off the ground, instead of extending your legs.
Common Mistakes with Boat
Rounding the back, instead of keeping the back straight.
Safety Guidance
This pose can be challenging for those with lower back pain or injury, so it is important to listen to your body and modify as needed.
