How to do Boat Pose (Navasana)

Sit and Prepare

Sit on the mat with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your thighs, just below the knees. Sit tall through the crown of your head.

Lean Back

Lean your torso back slightly to about 45°, keeping the spine long — avoid rounding the lower back. Feel your sitting bones root into the mat as your core engages.

Lift the Feet

Exhale and lift your feet off the mat, bringing your shins parallel to the floor. Your body should form a V shape. Hold the backs of your thighs for support if needed.

Extend the Arms

Release your hands from behind the thighs and reach your arms forward, parallel to the floor, palms facing each other. Keep the shoulders relaxed away from the ears.

Straighten the Legs (Optional)

If you can maintain a long spine without tucking the tailbone, slowly straighten your knees until your legs reach 45 – 60°. If the lower back rounds, keep the knees bent.

Hold and Breathe

Hold for 20 – 60 seconds with steady breathing. On an exhale, lower your feet to the mat and rest in a forward fold between repetitions.

✅ Benefits

Strengthens the deep core muscles (transverse abdominis, iliopsoas)
Tones the hip flexors, quadriceps, and spinal extensors
Stimulates the kidneys, thyroid, and digestive organs
Improves balance and body awareness
Builds the functional core strength needed for arm balances and inversions
Increases stamina and concentration
Relieves stress and mild anxiety through focused effort

💊 Therapeutic Uses

Weak core — rebuilds deep abdominal strength lost from sedentary lifestyles
Stress and anxiety — the intense focus required draws attention inward
Digestive sluggishness — compression of abdominal organs stimulates peristalsis
Lower back instability — strong hip flexors and core stabilise the lumbar spine

⚠️ Precautions

Lower back pain — keep knees bent and use hands on thighs to reduce load
Neck tension — keep the chin slightly tucked; do not strain to lift the head
Pregnancy — avoid this pose as it strongly compresses the abdomen
High blood pressure or heart conditions — hold for shorter durations only
Diarrhoea or menstruation — avoid deep abdominal compression

🚫 Avoid If (Contraindications)

Herniated lumbar discs — the hip-flexor load increases intradiscal pressure
Acute hip flexor injury or iliopsoas strain
Pregnancy (all trimesters) — replace with supported bridge or leg lifts

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