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Boat Yoga Pose – Navasana

Boat pose or navasana



Nava means boat. The position of the torso and legs (with the arms out to the sides) resembles a boat with oars.

Benefits of Boat Pose

  • Strengthens the abdominals.
  • Stabilizes the hips and pelvis.
  • Stimulates the internal organs and aids in digestion and elimination.


  • Begin to practice boat pose with modifications if you suffer from back pain. Avoid boat pose if you suffer from a hernia or abdominal pain.


  • Start in a seated position with your feet on the floor.
  • Place the hands under the knees. As you inhale, lift your feet off the floor and bring your shins parallel to the ceiling. Find a point of balance on your seat.
  • For more of a challenge: Bring your arms to the sides of your body and straighten your legs, bringing your body into a V-shaped position.
  • Exhale as you place your feet flat on the floor and release your hands from behind your knees.

Preparatory Poses

Counter Poses

boat pose yoga variation