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Boat Pose (Navasana)

Elisha in Boat Pose balancing on her sit bones with both legs extended up at a 45-degree angle, arms reaching forward parallel to the floor, chest lifted, creating a V shape with her body
Rest is not giving up, it's coming home.

Boat Pose is one of yoga's most effective core strengtheners. Balancing on the sit bones with the legs and torso lifted, the entire core, including the front, sides, and deep stabilizers, engages to hold the shape. It also challenges hip flexor strength and spinal extension. It looks simple but demands a lot. Most people discover muscles they didn't know they had the first time they try it.


How to Practice Boat Pose (Navasana)

  1. Sit on your mat with your knees bent and feet flat on the floor.

  2. Lean back slightly and lift your feet off the mat, bringing your shins parallel to the floor.

  3. Balance on your sit bones, not your tailbone. Keep your spine long, not rounded.

  4. Extend your arms forward, parallel to the floor, palms facing each other.

  5. If you feel stable, begin to straighten your legs, lifting them toward a 45-degree angle.

  6. Keep your chest lifted and your lower back from collapsing.

  7. Hold for 5 breaths, lower, and repeat.


Modified Boat Pose


Elisha in Modified Boat Pose balancing on her sit bones with both legs lifted, shins parallel to the floor forming a tabletop shape with her lower legs, arms reaching forward
Shins parallel. A strong foundation.

Instead of reaching your arms forward, bring them back alongside your body with palms facing up. This is the most restorative version of the pose, the shoulders fully release and there is nothing to hold or reach for. Great for the end of practice or anytime you need to fully let go.








Boat Pose with Legs Extended


Elisha in full Boat Pose balancing on her sit bones with both legs extended upward toward a 45-degree angle, arms reaching forward parallel to the floor, chest lifted
Extend straight. Feel the full-body engagement.

From the bent-knee version, slowly straighten both legs toward a 45-degree angle, keeping the spine long and chest lifted. This is the full expression of Navasana. The lower you take the legs, the more the core works, but only go as low as you can without the spine rounding.








Low Boat


Elisha in Low Boat hovering just inches off the mat with both legs extended and raised, upper body lifted, arms reaching forward alongside the legs, creating an intense core engagement
Lower means harder. This one fires the abs.

Hover your legs and upper body just a few inches off the mat simultaneously, arms reaching forward alongside the legs. This variation maximizes the abdominal engagement and is significantly harder than standard Boat Pose. It works the lower abs intensely and is often used as a core strengthening drill.







Modifications

  • Bent knees: Keep the knees bent with shins parallel to the floor. This is a strong and effective version of the pose.

  • Hold the backs of the thighs: Hold the backs of your thighs with your hands for support while you build the balance and core strength.

  • One leg at a time: Extend one leg while keeping the other bent to reduce the core demand.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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