Yoga poses

Boat pose (navasana): technique and common mistakes

Boat is a pose in which you balance on the sitting bones: the torso leans back slightly, the legs lift, and the body makes a V. It is a strong pose for the belly and thighs in which it is important to keep the back long.

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At a glance
  • Sanskrit: nāvāsana
  • Level: for beginners with bent knees
  • What it trains: the muscles of the belly and thighs, balance and attention to the breath

Pose outline

Pose outline: Boat pose: Enter seated with bent knees → Balance on the sitting bones → Legs and belly → Arms and chest → Exit with feet down
  1. Enter seated with bent knees. Feet on the floor, palms by the thighs, back long
  2. Balance on the sitting bones. The torso leans back a little, weight on the bones of the pelvis
  3. Legs and belly. Shins parallel to the floor, belly drawn in gently
  4. Arms and chest. Arms reach forward, shoulders down, chest open
  5. Exit with feet down. Lower the feet and relax the torso

What to look at

  • Feet. Lift the feet from the floor with the shins parallel to it, or the feet above the knees. If it is hard, keep the feet on the floor.
  • Knees. Bent, with the thighs raised at an angle to the floor. If you have the strength, the knees may straighten, but only with a long back.
  • Pelvis. The weight is on the sitting bones, not on the tailbone. If the tailbone sinks, lower the legs and move the torso forward.
  • Back. Long, with the chest open. If the back rounds, return to bent knees and hold the backs of the thighs.
  • Shoulders. Down away from the ears. The arms reach forward parallel to the floor or hold the thighs.
  • Neck and gaze. The neck is long and the gaze goes forward, towards the feet or knees. Do not throw the head back.
  • Breath. Breathe evenly. Do not hold the breath: if it breaks up, lower the legs and rest.

What it trains

Boat works the muscles of the belly, the thighs and the back muscles that hold the torso. It teaches you to find balance on the sitting bones.

In this pose it is easy to notice how you breathe during effort. That is why boat is often used in a sequence for the belly and as a check on attention.

Step by step

  1. Sit on the floor with the knees bent and the feet on the floor. Put the palms next to the hips or behind them.
  2. Lengthen the spine upward, open the chest and drop the shoulders.
  3. Lean the torso back slightly, shifting the weight onto the sitting bones. Draw the belly in gently.
  4. On an exhale lift the feet from the floor with the shins parallel to it. If needed, hold the backs of the thighs.
  5. Reach the arms forward parallel to the floor if the back stays long.
  6. Breathe evenly and keep the gaze forward. Straighten the knees only if the back stays long.
  7. To come out, lower the feet to the floor, soften the belly and rock a little to rest.

Stay for three to five breaths. Then rest and, if you like, repeat once more. Do not chase duration: three calm breaths with a long back are better than ten with a rounded one.

How to tell it is going well

  • The chest is open and the back is long.
  • The weight is on the sitting bones, not on the tailbone.
  • The breath is even.
  • The shoulders are down and the neck is free.

Common mistakes

  • The back rounds. Return to bent knees, hold the thighs and lengthen the spine. A long back matters more than straight legs.
  • The breath is held. Breathe evenly. If you cannot, lower the legs and rest.
  • The weight rolls onto the tailbone. Bring the torso forward and shift the weight onto the sitting bones.
  • Shoulders hiked up to the ears. Drop the shoulders and relax the arms, without clutching the thighs.

Variations

Easier

  • Feet on the floor. Keep the feet on the floor and lean back slightly. This already works the belly.
  • Hands behind the thighs. Hold the backs of the thighs, which makes it easier to keep the back long.

Harder

  • Straight knees. Straighten the knees and lift the feet to about eye level only with a long back and free breathing.
  • Arms forward. Reach the arms forward parallel to the floor and hold for longer.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If pain appears in the lower back or the back rounds, lower the legs and choose the version with the feet on the floor. Ask the teacher about another variation.
  • If you have concerns about your back or belly, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Power Yoga: boat is part of a strength series for the belly.
  • Vinyasa: it is used as a short pause in a lively practice.
  • Hatha: it is taught in detail, with attention to the length of the back.

Paired poses

Before: Plank pose   After: Seated forward bend   See also: Bridge pose

Terms: Asana · Bandha   Guides: How often · Yoga or gym

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Why are bent knees preferred?

The straighter the legs, the greater the load on the back. Bent knees help keep the spine long, which is the point of the pose.

Should I pull the belly in hard?

A gentle engagement is enough. Squeezing the belly hard makes breathing harder and leads to a rounded back.

How do I know I am doing it right?

You feel the belly and thighs working, the back is long and the breath is even. If the breath is held, lower the legs.

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