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Boat Pose


Navasana, or Boat Pose, is a challenging yoga posture that strengthens the core and improves balance, resembling a boat shape.







How to do boat pose yoga navasana

Boat Pose can be done by:

1. Sit on the yoga mat with your legs extended in front of you, spine straight, and arms beside your hips.

2. Bend your knees and lift your feet off the floor, balancing on your sitting bones, forming a "V" shape with your body.

3. Bring your shins parallel to the floor, keeping your calves in line with your thighs, and engage your core muscles.

4. Lengthen your tailbone towards the floor, maintaining a straight back and an open chest.

5. Extend your arms forward, parallel to the ground, palms facing each other.

6. Keep your gaze focused on a fixed point to aid your balance.

7. Ensure your knees and toes are in alignment, avoiding them from splaying outward.

8. Breathe steadily and deeply as you hold the pose for a comfortable duration (start with 10-20 seconds).

9. For a more challenging variation, straighten your legs, keeping them at a 45-degree angle to the floor.

10. To intensify further, slowly lower your upper body towards the floor while maintaining the balance.

11. To release, exhale and gently lower your feet back to the floor, returning to the starting seated position.

12. Take a moment to relax, and repeat the pose for 2-3 more sets, gradually increasing the duration as you build strength.


  • Half Boat Pose: Keep one foot on the floor while lifting the other leg and extending the corresponding arm forward. Switch sides after holding for a few breaths.

  • Supported Boat Pose: Use yoga blocks or a bolster under your feet for added support and reduced intensity.

  • One-Legged Boat Pose: Lift one leg off the floor while keeping the other extended. Switch legs after holding for a desired duration.

  • Dynamic Boat Pose: From a seated position, lift and lower your legs in a controlled motion, engaging the core.

  • Low Boat Pose: Instead of lifting the legs high, keep them close to the floor, supporting your balance with your hands if needed.

  • Wall-assisted Boat Pose: Perform the pose with your back against a wall for stability and support.

  • Breathing Variation: Inhale as you lift your legs and exhale as you lower them, synchronizing breath with movement.

Remember to modify the pose according to your fitness level and any existing health conditions. Always listen to your body, and if you experience any pain or discomfort, discontinue the pose and consult a yoga instructor or healthcare professional for guidance.


Read the following cautions to stay safe:

• If you are concerned about anything of this pose, please consult your physician about whether this practice is good for you.

Always consult with a qualified yoga instructor or healthcare professional before attempting Boat Pose, especially if you have any medical conditions or concerns. They can guide you on proper alignment and modifications to ensure your practice is safe and suitable for your individual needs.

Pregnancy: Avoid practicing Boat Pose during pregnancy, especially in the later stages, as it puts pressure on the abdomen and could be uncomfortable or risky.

Low back or neck issues: Individuals with lower back pain or injuries should be cautious with this pose, as it can strain the lumbar region. Those with neck issues should also avoid excessive straining of the neck and focus on keeping the neck relaxed.

High blood pressure: Boat Pose can be physically demanding and may cause a spike in blood pressure. People with uncontrolled high blood pressure should avoid this pose.

Asthma or respiratory conditions: The intense engagement of the core and breath control in this pose can be challenging for individuals with respiratory issues. It is best to avoid or modify the pose accordingly.

Diarrhea or digestive issues: Boat Pose can put pressure on the abdomen, which may exacerbate digestive problems or discomfort.

Recent abdominal surgery: If you've had recent abdominal surgery, avoid Boat Pose until you have fully recovered and received clearance from your doctor.

Hip injuries: People with or hip injuries should be cautious while performing this pose, as it requires support from the hips.

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