Boat Pose, known as Navasana in Sanskrit, is a core-strengthening yoga posture. By collectively activating the abdominal muscles, hip flexors, and spine, boat pose is known to help with stability, balance, and endurance. Besides being a physically challenging pose, Navasana encourages emotional resilience, which can contribute to improved vitality. For a modification, the toes can be placed on the floor or a wall.
How do you do Boat Pose?
Step 1.
Begin sitting on the floor with your knees bent and your feet flat on the ground. Lean back slightly, keeping your spine straight.
Step 2.
Engage your core and lift your feet off the floor, bringing your shins parallel to the ground, and relaxing the shoulders down your back body.
Step 3.
Balance between your coccyx and sit bones, with a diagonal line from knees to hips and shoulders to hips.
Step 4.
Extend your legs long with pointed toes and reach your arms overhead making a “V” shape with your body.
Benefits of Boat Pose
Strengthens the abdominal muscles and hip flexors
Helps support good posture
Maintaining the pose requires balance and coordination, improving overall body awareness and stability.
The pose can help calm and balance the body, mind, and emotions, potentially reducing stress and anxiety
Variations of Boat Pose
Bend your knees and reach your arms in front of you rather than up
Place hands behind your knees for support to lift out of your seat and maintain a long spine
If you feel pain in your hip flexors, tap your toes to the mat while keeping your torso leaning back on the diagonal
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