How to Do Boat Pose (Navasana): Step by Step Guide for Beginners

What Is Boat Pose (Navasana)?
Boat Pose, known in Sanskrit as Navasana, is a seated balancing posture that strengthens the core and hip flexors. It requires stability through the torso while the legs lift and the spine stays upright. This pose is commonly practised to improve posture, core control and overall balance.

Navasana is physically demanding but simple in structure. The focus is on maintaining a steady spine, controlled breath and even effort rather than holding the pose for long periods.

When You Should Avoid This Pose
Avoid Boat Pose if you have a lower back injury, recent abdominal surgery or hip flexor strain. If you experience pain in the lower back, practise a modified version with bent knees or additional support.

How to Do Boat Pose in 3 Easy Steps

1. Set up in a seated position.
Sit upright in Staff Pose with your legs extended in front of you. Place your hands beside your hips, lean back slightly and keep your spine long. Balance your weight on your sitting bones.

2. Lift the legs and steady the body.
Exhale and bend your knees, lifting the thighs to around a 45 degree angle. If comfortable, straighten the legs so the toes lift just above eye level. Keep the chest open, shoulders back and spine straight.

3. Extend the arms and hold.
Extend your arms forward alongside the legs with the palms facing in. Breathe steadily and hold the pose for 10 to 20 seconds before releasing back to the floor.

Variation: Bent Knee Boat Pose
Keep the knees bent and shins parallel to the floor to reduce strain on the lower back. You can also hold behind the thighs or place the hands on the floor for extra support.

Common Questions

Is Boat Pose suitable for beginners?
Yes. Beginners can practise Bent Knee Boat Pose and gradually build strength and balance.

What muscles does Boat Pose work?
It works the core muscles, hip flexors, thighs and lower back.

How long should Boat Pose be held?
Hold for 10 to 20 seconds, repeating for several rounds if comfortable.

Can Boat Pose help posture?
Yes. Strengthening the core helps support an upright seated posture.

Preparatory Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Staff Pose, Dandasana
• Standing Forward Bend Pose, Uttanasana
• Chair Pose, Utkatasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Bound Angle Pose, Baddha Konasana
• Supported Shoulder Stand, Salamba Sarvangasana
• Plough Pose, Halasana