Boat Pose

Category: Core Level: Intermediate Sanskrit: Navasana

Step-by-Step Guide

Sit with knees bent, feet flat on floor

Lean back slightly, keeping spine long

Lift feet off floor, shins parallel to floor

Extend arms forward, parallel to floor

Straighten legs to form a V-shape if possible

Hold 20–60 seconds with steady breathing

Strengthens core, hip flexors and spine. Stimulates kidneys and intestines. Builds determination.

Keep your spine long rather than rounding. If needed, hold behind your thighs for support while building core strength.

Looking for gear? Shop Boat Pose related products:

Q: Is it okay to keep my knees bent in Boat Pose?

Absolutely. Half Boat (knees bent) is the correct starting point. Only straighten legs when you can hold the shape without rounding your spine.

Watch step-by-step demonstrations on YouTube.