Boat Pose, or Navasana (Full Boat Pose), is a powerful seated balancing posture in yoga. The body is lifted and balanced on the sitting bones, creating a shape that resembles a boat. This posture demands significant engagement from the deep muscles of the trunk to maintain stability and a lifted chest, building stamina and enhancing mental focus.
Achieving the Full Pose
To begin the full expression of the pose, start seated with your knees bent and feet flat on the floor, keeping your spine straight and lifted. Lean back slightly, shifting your weight onto your sitting bones while keeping your chest open and avoiding any rounding in your back. Engage the abdominal muscles by drawing the lower belly inward toward the spine, which helps stabilize the pelvis.
Lift your feet off the floor, initially bringing your shins parallel to the mat; this is often called Half Boat Pose. The integrity of the straight spine is more important than the height of the legs, so maintain a long line from the tailbone to the crown of the head. Once balanced, extend both arms forward, parallel to the floor and alongside your legs, with your palms facing inward.
The final step is to straighten your legs as much as possible, aiming to create a “V” shape where your torso and legs form an approximate 45-degree angle with the floor. Actively press your inner thighs together and point or flex your toes to engage the leg muscles fully. If straightening the legs causes the back to round, maintain a slight bend in the knees to preserve spinal length, emphasizing core strength over hamstring flexibility.
Strengthening Your Core and Beyond
Boat Pose is recognized for its intense activation of the core musculature, targeting multiple groups simultaneously. The deep transverse abdominis and the more superficial rectus abdominis muscles work hard to stabilize the torso and prevent the lower back from collapsing. This sustained contraction supports the spine and helps in developing better postural habits throughout the day.
Beyond the abdominal wall, the pose significantly strengthens the hip flexors (psoas and iliacus), which lift and maintain the height of the legs. The spinal erectors, running alongside the spine, also engage to keep the back straight and the chest lifted. This combined effort builds physical strength and helps stimulate the abdominal organs, contributing to improved digestive function.
Adjustments and Safety Warnings
For individuals building core strength or experiencing tightness in the hamstrings, several modifications can make the pose more accessible. The simplest adjustment is to keep the knees bent, with the shins parallel to the floor, which significantly reduces the demand on the hip flexors and hamstrings. You can also hold the backs of your thighs with your hands for support, which helps maintain the length of the spine and provides stability while balancing.
The pose should be avoided entirely under certain conditions to prevent injury or complications.
Contraindications
- Recent abdominal surgery or acute lower back or neck injuries.
- Pregnancy or the first few days of the menstrual cycle.
- Heart conditions, low blood pressure, or severe headaches.