Yoga · Beginner
Boat pose
Navasana
Also called V sit
Boat pose is a seated balance on your sit bones, with your legs lifted and your torso leaning back into a V shape. It builds strength in the core and hip flexors. A lifted chest and a long spine matter far more than straight legs.
How to do Boat pose
- 1Sit on your mat with your knees bent and your feet flat on the floor.
- 2Hold the backs of your thighs and sit tall on your sit bones.
- 3Lean back slightly while keeping your chest lifted and your spine long.
- 4Lift your feet off the mat so your shins are parallel to the floor.
- 5Release your hands and reach your arms forward at shoulder height, palms facing in.
- 6Straighten your legs only if your back stays long.
- 7Hold for three to five breaths, then lower your feet to the mat.
Common mistakes and how to fix them
The lower back rounds and you roll onto your tailbone.
Bend your knees, hold the backs of your thighs, and lift your chest until you sit on your sit bones again.
The legs straighten at the cost of the spine.
Keep your knees bent with your shins parallel to the floor. Straighten the legs only when your back stays long.
The shoulders hunch toward the ears.
Draw your shoulder blades down and keep your arms reaching forward without tension.
The breath is held to stay balanced.
Keep breathing slowly through the nose. Lower your feet for a moment if the breath stops.
Modifications
- Keep your hands on the backs of your thighs for support.
- Keep your toes on the mat and practice only the lean back.
- Lift one foot at a time.
- Loop a strap around your feet and hold it with both hands.
Benefits
- Strengthens the abdominals and hip flexors.
- Builds strength in the muscles along the spine.
- Develops balance and focus.
- Trains a long spine while the core works.
Breath
Breathe steadily through the nose while you hold. If your breath turns short, lower your feet, rest, and try again.
Take care
Take care with lower back or hip injuries, and keep your toes on the mat if lifting the legs strains your back. Stop if you feel sharp pain.
Boat pose questions
Should my legs be straight in boat pose?
Not at first. Bent knees with the shins parallel to the floor is a complete version of the pose. Straighten your legs only if your spine stays long.
Why do I feel boat pose in my hip flexors?
The hip flexors help hold your legs up, so some effort there is normal. If they cramp or burn, bend your knees more and hold for fewer breaths.
How long should I hold boat pose?
Start with three to five breaths and repeat two or three times. Build toward longer holds as your core gets stronger.
