Yoga Type: Hatha Yoga
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ToggleHey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
Today, let’s discuss the Boat Pose (Navasana), the pose that is said to create a robust core strength besides sharpening the mind.
For this, I have put together this step-by-step guide that will help you get even a basic understanding of the pose.
Welcome, lovely yogis! Join me below to boost your practice and bring more awareness to your body.
What is a Boat Pose?
The Boat Pose is an ugly position during the practice of yoga in which your body maintains the V position.
Your base for support is the ischial tuberosities when you point both legs forward and raise both arms.
The name comes from Sanskrit, the word Navasana, where nava stands for ‘boat’. This is widely used in the community, especially for the purpose of enhancing the body and mind’s capacity.
It not only works your body but also has a soothing effect on your mind – making it a complete workout for mind and body!
How to Prepare for a Boat Pose
If you have any intention of getting the most out of the boat pose, then preparation is the key.
Follow these steps:
- The spot chosen should be calm and level and then apply the yoga mat to ensure the person is comfortable.
- Loose and comfortable clothing as well as stretchy fabrics should be worn.
- Before starting the actual exercises do some lighter stretches to your spine, hips, and abdomen region.
- Drink water to reach the correct hydration level before practice.
- For novices, the yoga block or strap will be of help for support.
Warm-Up Exercises for Boat Pose
A warm-up is essential for the body and it eliminates the risk of heart disease.
Here are a few simple exercises to try:
- Relieves tension in the back, but also wakes up your abs.
- Stimulates your lower abdominals muscles.
- An excellent stretch that makes your obliques more flexible and warms them up.
- It helps you extend your pass and at the same time opens up your hips and strengthens your legs.
- Warms up your hamstrings and lower back for the coming pose.
How to Perform a Boat Pose

Here’s how to perform the Boat Pose step by step:
- Sit on the floor and extend your legs straight in front of you.
- keep both of your hands beside your hips.
- Your spine should be straight.
- Now bend your knees and place your feet on the ground.
- Slightly lean back, Spinal straight, do not round your back.
- Tighten your abdominal muscles to maintain balance.
- Raise your feet off the ground and parallel to the floor.
- If comfortable then straighten your legs to form a V shape.
- Stretch your arms forward parallel to the floor.
- Hold the pose for 15-30 seconds, increase the duration as you build strength.
- Slowly bend your knees again and lower your feet to exit the pose.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Moving (Initially), Static | Hands move to assist balance and then stay steady for support. |
Chest | Static | Chest stays lifted for proper alignment. |
Feet | Static | Feet stay planted firmly for stability. |
Knees | Static | Knees remain straight or slightly bent for comfort. |
Shoulders | Moving (Initially), Static | Shoulders adjust but stay relaxed and stable. |
Back | Static | Back remains supported by your partner to maintain alignment and prevent strain. |
Expert’s Suggestion
If you find balancing to be difficult then you need to either bend your knees or use your hands to find balance.
Gradually advance as your strength increases whether it is endurance strength or any other form of strength.
Benefits of Boat Pose
Mental Benefits
- Improves Concentration: Maintaining this kind of balance must be done carefully, and thus it helps to sharpen your mind.
- Reduces Stress: The deep breathing that is incorporated helps to relax the mind.
- Boosts Confidence: Effective apposition always yields a feeling of having achieved something.
Physical Benefits
- Core Strength: Effects your abs, oblique, and lower back muscles.
- Better Balance: Relieves joint pains, especially of the knee joint, and helps in improving stability and coordination.
- Stronger Spine: Increases muscle surrounding the spine, hence enhancing posture.
- Enhanced Digestion: Massages the abdominal organs and so helps in digestion.
Variations of Boat Pose
Partner Boat Pose
Double Boat Pose needs balance, strength, and faith hence suitable for those who wish to bring their practice to another level with their buddy or partner.
How to perform:
- Face each other and bend your knees.
- Help each other out by holding hands.
- Put your foot bottoms together.
- Stand up straight and make a “V” shape with your legs.
- Focus on your core, balance, and hold for 5 to 10 breaths.
- Bring your legs down and slowly let go.
The Partner Boat Pose: Steps, Benefits, and Tips
Three Way Boat Pose
The Three-Way Boat Pose is a yoga move that strengthens your core. Your core is made up of the muscles around your stomach and back.
How to Perform:
- Sit in a little circle with two partners, knees bent.
- Grab one hand from each partner.
- Press your soles against your partners’.
- Form a “V” by slowly raising your legs.
- Hold for 5–10 breaths with a straight back and core.
- Release each other’s hands and gradually lower your legs.
Know All About Three-Way Boat Pose
Half Boat Pose: Bend your knees for a much easier variation.
Low Boat Pose: Make your torso and legs closer to the floor for a challenge.
Supported Boat Pose: Stability can best be achieved by using a strap or a block.
Modifications for Beginners
Make sure your feet are flat on the floor then the goal is to lift your chest.
Keep your hands on your legs until they can offer some support themselves from the ground.
Sup on a folded blanket to relieve the pressure off the sitting bones.
Tips for Beginners
Start Small: Take the position for only a couple of seconds and then add more time, more time in the position.
Focus on Breathing: They remind you to get your mind back on track and to keep calm.
Check Your Posture: Do not lean or bend your back or sit hunched over.
Expert Tips
Engage Your Core: It is mostly an abs workout so your abs should do most of the work.
Keep Your Neck Relaxed: Do not lift your neck or shoulders.
Challenge Yourself: Try these exercises for a longer time, without very many repetitions, then attempt more difficult movements for improved support and stability.
Safety Precautions
I do not recommend this pose if you have back or neck issues.
This is expected in order to avoid muscle strain during movement which might as well be caused by excessive workouts.
Ask a yoga teacher if you are not sure how your body is placed during the technique.
Common Mistakes to Avoid
You are holding your breath.
You are rounding your back.
Failure to adequately use your neck or shoulders.
Case Study:
My personal experience about this Pose and also search on different forums. Reddit User (Lahauteboheme84) Said It’s simply Easy! Many people engaged in the stance to do it with straight legs, which is really deceptive. You’ll succeed if you just persevere! I wish I could offer some precise, enchanted guidance. For more knowledge visit Reddit
VeryFit Life Final Words
This beautiful asana is not simply the boat pose as it symbolizes a trip to enhanced abdominal muscles and inner self-possession.
Based on my practice, this pose is a real treasure for anyone who would like to strengthen his/her body and mind.
For this, you need to have put in a lot of effort and time at the beginning which must not wane in between, but when you see that you have been able to achieve some progress you need to rejoice for a new start.
Keep this in mind, even the slightest of movements in yoga practice do matter. The Boat Pose should be used as a guide to a better you, so keep exercising and suitability will improve.
FAQs
How many repetitions can I do of Boat Pose each day?
For those who are weak when standing, you can begin with 5 minutes only and then increase in proportion to the level of your strength.
Can beginners try the Boat Pose?
Oh yes, there is always a way for beginners to adjust the pose with the knees bent or use props.
What are the further benefits of Boat Pose?
Here, you enhance your abdominal muscles, improve body posture, and relieve stress.
Can Boat Pose help one lose weight faster?
Yes, it works out muscles in our tummy and helps to shed some calories when the exercise is done regularly.
Is Boat pose safe for pregnancy?
This pose should be restricted during pregnancy but can be adopted later with the doctor’s recommendation.
Source:
Yoga Journal. (2022, December 9). Boat pose.
EkhartYoga. (2021, March 4). How to do Boat Pose or Navasana – Ekhart Yoga. Ekhart Yoga.
Ningthoujam, N. (2024, November 25). 15 boat pose variations to strengthen your core. Healthshots.
Smith, L. (2024, August 16). Yoga How-To: The Boat Pose. WebMD.