Boat Pose

Boat Pose (Navasana) is a seated balance that challenges core strength, hip flexor endurance, and spinal stability. The practitioner balances on the sitting bones with both legs lifted and the torso inclined backward — forming a V-shape.

Full Expression

Sit upright with legs extended in front. Lean back slightly, maintaining a long spine (not rounding), and lift both legs — aiming for the toes at eye level with legs straight. Arms extend forward parallel to the floor. Balance on the sitting bones, just in front of the tailbone.

This full expression requires significant hip flexor strength and hamstring length simultaneously. Most practitioners work toward it gradually.

Modifications

Half Boat: Knees bent, shins parallel to the floor — significantly reduces the load on the hip flexors while maintaining the balance challenge.

Hands behind thighs: Holding the backs of the thighs with the hands to support the lifted position while building strength.

One leg: Practicing with one leg lifted at a time to develop unilateral strength.

What Navasana Builds

• Hip flexors (primary movers holding the legs up)
• Lower abdominals
• Spinal erectors maintaining the upright torso
• Balance and proprioception on the sitting bones

In Ashtanga and Vinyasa

Boat Pose is a staple of Ashtanga's Primary Series, where it is held for five breaths and repeated multiple times. In vinyasa classes, it appears as a strength element within sequences.

Mat Note

The sitting bones press into the mat. Adequate cushioning (5mm+) prevents the bony pressure that becomes painful in multiple repetitions.