Boat Pose
Navasana · A V-shaped balance on your sit bones — a demanding core hold from yoga.
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Muscles worked
Strengthens
Also works
- Equipment
- Yoga mat
- Level
- Intermediate
- Breath
- Hold 5–8 slow breaths
How to do Boat Pose
- 1Sit with knees bent and feet on the floor.
- 2Lean back slightly with a long spine and lift your feet.
- 3Straighten your legs if you can, making a V with your body.
- 4Reach your arms forward at shoulder height and hold for 3–5 breaths.
When to pick it: Pick it for core strength in a yoga flow. Keep your knees bent (half boat) until you can hold a long spine.
Form cues
- Chest lifted, spine long
- Balance on the sit bones
- Bent knees are fine
Common mistakes
- Rounding the back to keep the legs up
- Holding the breath
- Gripping the legs with the hands
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.