Boat Yoga Pose
Description
The boat yoga pose, known in Sanskrit as Navasana, is a foundational yoga core pose. Balancing on your sit bones, you lift your legs and arms to form a V shape with your body. The pose builds core endurance, hip flexor strength, and balance through isometric holds.
Muscle Group
Equipment Required
Boat Yoga Pose Instructions
- Sit on the floor with knees bent and feet flat.
- Lean back slightly to balance on your sit bones.
- Lift your feet off the floor and bring your shins parallel to the floor.
- Extend your arms forward at shoulder height with palms facing each other.
- Brace your core hard to maintain balance.
- Form a V shape with your body, balancing on your sit bones.
- Hold the position with steady breathing.
- For an advanced version, fully extend your legs straight.
Boat Yoga Pose Form & Visual
Boat Yoga Pose Benefits
- Builds core endurance
- Strong hip flexor engagement
- Develops balance and stability
- Foundational yoga core pose
- No equipment required
- Useful for yoga and pilates flow
Boat Yoga Pose Muscles Worked
- Rectus abdominis
- Hip flexors
- Hamstrings
- Quadriceps
Boat Yoga Pose Variations & Alternatives
- Hollow Hold
- V-Sit
- Rowing Boat Yoga Pose
- Plank
