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How To Do Boat Pose

Yoga | Yoga Poses

Looking for a pose that targets your core? Or maybe you have some lower back pain? Boat pose (Navasana) is the answer to your abdominal strengthening needs. It's a compact pose that requires you to draw everything into your core, your center. When I first started practicing this pose, I always found myself forgetting to breathe–not allowing myself to get the full benefits of the pose. So you must bring a lot of awareness to not only to your spine and limbs but also to your breath and yes, your emotions as well. It will surprise and teach you a lot about your self and your body.

Benefits Of Boat Pose

The main benefit of Boat pose is that it strengthens and tones your abdomen and back. But did you know that it also relieves bloating and gas, improving digestion and balance? It stimulates the intestines, kidneys, thyroid and prostate glands. This pose activates your third chakra (located behind your navel) as well. Boat pose stretches your hamstrings and strengthens your hip flexors.

Boat Pose Step-By-Step

  1. Sit on your mat with your knees together bent in front of your chest, feet flat on the floor.
  2. Place your hands behind your knees and lift through the heart to open the chest and sit tall. Elongate through the crown of your head.
  3. Engage your core as you shift your weight to balance on your sit bones, lifting your shins parallel to the floor.
  4. Now let go of your palms and allow your arms to be parallel to the floor, palms face up.
  5. When you're ready to go into full boat pose, straighten your legs. Making a V with your torso and legs.
  6. Stay here for 5 full breaths. Then slowly, release the way you came in.


  • Be mindful not to let your chest collapse by rounding your back. So focus on lifting your chest towards the sky to straighten that lovely spine.
  • Roll your shoulders down and back.
  • For an added challenge, lift your straight arms besides your ears, reaching up, but keeping your shoulder blades glued to your back to lift the chest. Palms facing each other.
  • Most importantly: Remember to breathe!

I hope you enjoy this pose of the week! As always, if you have any questions please leave a comment down below and I'd be delighted to help!



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