Boat pose (navasana), a seated pose where you raise your legs and arms, and balance on your sit bones, tends to divide opinion.
Yoga teachers love it because it’s one of the best poses in yoga for building a strong core, with the obliques (which run along the side of your torso) and deep abdominal muscles having to work hard to keep you stable.
That’s why I like to include boat pose in my sessions, usually at the start so my core is ready for what’s ahead. A strong core is essential for an injury-free yoga practice and progressing to more advanced poses, like inversions and arm balances.
Boat pose doesn’t just work your core, though. It activates the hip flexors and, in its full expression with your legs extended, the hamstrings too.
But students may initially find boat pose too physically and mentally difficult to appreciate the benefits. It demands balance, strength and flexibility, as well as the ability to engage your mind and push through the discomfort that comes with this taxing pose.
To help everyone experience the benefits of boat pose, here are my form tips and three variations to match your level of experience.
Tips for maintaining the correct form in boat pose
The most important thing to think about in boat pose is keeping the spine long and the chest open. If visual cues help, imagine the center of your chest being gently pulled forward by a string.
You also want to avoid holding your breath. As with all yoga asanas (poses), your breath should remain steady and flow smoothly in and out through the nose. This breath awareness is what sets yoga postures apart from exercises done in the gym.
Finally, don’t forget to relax and smile. I often see people scrunch up their face and tense their jaws in boat pose because it’s difficult. A smile can help you relax and ease into the pose, even if it’s tough.
Three boat pose variations
1. Full boat pose
Full boat pose requires you to balance on your sit bones and fully extend your legs and arms, creating a V-shape with your body. This version requires significant flexibility in the hamstrings so might take time to work up to.
2. Half boat pose
This modified version allows a bend in your knees instead of fully extending your legs. I recommend this if you’re new to yoga or find your spine rounding in the full pose.
3. Low boat pose
This more advanced version is one to add to your practice if you’re comfortable with the full version. From full boat pose, lower the torso and legs towards the floor, pausing when your shoulders and feet are just a few inches away. Press the lower back into the mat to maintain proper form and engage your core. For an extra challenge, take your gaze (drishti) upwards.
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