Pose Breakdown: Boat
Sail away to a stronger core with Boat Pose (Paripurna Navasana). This strength-building seated pose is balance-oriented, and in addition to working your core, it also works your hip flexors and promotes a long, straight spine. Boat Pose is often practiced as a warm-up or during core-work sequences in a yoga class, and it’s especially effective when used in preparation for stronger core work down the line, including arm balances and inversions. You can even put a fun spin on it with some challenging Boat Pose variations.
Learn how to do Boat Pose in this video tutorial from Briohny Smyth. You’ll learn the proper alignment and technique to help you safely move into Boat Pose.
How To Do Boat Pose
1.
Start in a seated position with your legs together and your knees bent. Place your hands behind you and lift up onto your fingertips. Lift your chest up while drawing in your ribs and navel.
2.
Lean back just enough to come to the very back of your sit bones and lift your legs up. Point your toes, squeeze your inner thighs together, and engage your core.
3.
For an extra challenge, send your arms forward in line with your legs. For even more of a challenge, straighten your legs and lift your chest and your gaze up.
4.
To get out of Boat Pose, bend your knees and lower your feet back to the floor.
Benefits of Boat Pose
Tones your abdominal muscles
Strengthens your hips and spine
Stretches your hamstrings
Stimulates thyroid, kidney, and intestinal functions
Improves balance and core stability
Plank Pose Contraindications
Pregnancy
Diastasis Recti
Chronic lower back pain
Headaches or migraines
Low blood pressure
How to Modify Boat Pose
If keeping your legs straight is too much of a challenge or you’re not able to keep your spine straight in this position, bend your knees into Half Boat Pose, or keep your feet on the floor. You can also opt to place the soles of your feet on a wall, or hold the back of your thighs with your arms for added support.
To keep your legs and hips engaged in Boat Pose, squeeze a block between your thighs.
Follow-Up Poses to Boat Pose
Bound Angle Pose
Chair Pose
Classes where you can put it into practice
Rock the Boat Pose in Briohny Smyth’s Movement Flow class on Alo Moves. Practice for free with a 14-day trial.
Liked this Boat Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com.