Boat Pose
Navasana · नावासन
Boat Pose
Navasana · नावासन
Core
Level
Intermediate
Body
Core
How to practice
Lift through your chest and keep your gaze soft. Hold behind your thighs and leave your toes on the floor. Lean back a little, keeping your back long.
Benefits
Builds endurance in the abdominal muscles and hip flexors while practicing steady breathing under effort.
Who should avoid or modify
- Bend the knees or keep the feet down if the lower back strains. Avoid this strong abdominal effort during pregnancy or while recovering from abdominal surgery.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.