Yoga Boat Pose Variations, Benefits and Sequence (Navasana)

How to Do Yoga Boat Pose (Navasana) :

Yoga helps in the burning of tone, muscles, and calories. It is a workout involving the whole body and mind. It will be combining stretching and strengthening poses with relaxation, meditation, and deep breathing. There are many forms of yoga practice. Some are relaxing and gentle, while others are intense and fast-paced.

Boat pose yoga - Navasana

Most of the yogis have been having a love-hate relationship regarding boat pose, which is known as Navasana. The yoga pose involves seating and also requires holding of balance. You have surety of keeping core engaged while avoiding straining the neck while at the same time keeping the breath steady and robust.
Corpse Pose or Savasana is a form of relaxation. It is usually practiced during the beginning and at the end of the yoga session. It has been derived from two words, namely asana, and corpse. The two words mean pose. The primary goal of asana is to help calm the mind and relax the muscles and the entire body. You may get attempted to end up sleeping while practicing.


Step 1:

Boat pose yoga - Navasana

Sitting on a Yoga mat while the feet are flat on the floor and with a hip-width apart.

Step 2:

Boat pose yoga - Navasana

Keeping the spine straight and the arms are engaged to help find balance through leaning back between the tailbone and the sitting bones.

Step 3:

Boat pose yoga - Navasana

Lifting the feet to ensure sins are parallel in the mat. If you can, there is a need of straightening the legs to helps the legs in the formation of an angle of 45-degree.

Step 4:

Boat pose yoga - Navasana

Extending the arms which are in front of you while the palms are facing in and the same time shoulder will be facing away from the ears.

Step 5:

Boat pose yoga - Navasana

Holding of the pose in five breaths for one minute.

Yoga Boat Pose Benefits (Navasana)

  • Strengthening of hip flexors. Lifting of legs helps in strengthening the iliacus and psoas muscles. There are two primary hip flexors. Their abdominals are responsible for keeping their torso lifted. Hip flexion plays a significant role in the movement.
  • Strengthening of quadriceps. Engagement of quads during boat pose assists in making them muscular and robust.
  • Strengthening of shoulders. You will keep the arms extended while working with deltoids at the head’s anterior muscles.
  • Strengthening of abdominals. Navasana is strengthening rectus abdominis using oblique and abdomen deeper muscles that are framing it.

Safety and Precautions of Yoga Boat Pose (Navasana)

  • In tradition, it is good to avoid this kind of pose while pregnant, having asthma, low blood pressure, diarrhea, or headache.

Yoga Boat Pose Variations (Navasana)

  • There is a need to hold the thighs back with hands if it assists in keeping the straight spine
  • There is no necessity of being in a hurry to straighten the legs. You need to keep your back straight and out of the floor. Besides, you may consider using a strap that is looped under the feet soles. You have to grip the strap ends while raising the legs and pressing against the belt to help balance the balance.

Source: Wikipedia