Pose library›Strength
Intermediate · Strength

Boat Pose
Navasana

A seated balance that challenges core coordination and upright posture.

Instructional illustration of Boat Pose
LevelIntermediate
Pose typeStrength
Primary focusCore, Hip flexors

How to practice Boat Pose

  1. Sit with knees bent and feet grounded.
  2. Lean back slightly while keeping the chest lifted.
  3. Lift the feet and bring the shins parallel to the floor.
  4. Extend the arms forward; straighten the legs only if the spine stays long.

Practice tips

  • Hold behind the thighs for support.
  • Keep breathing rather than bracing.
Practice note: Choose the supported variation if the lower back rounds or feels strained.
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