Boat PoseNavasana

Navasana, or Boat Pose, is a seated balancing posture where you lift the legs and lean the torso back to hold a V-shape on the sitting bones. It builds strong, engaged core muscles while working the hip flexors and the muscles that support the spine. A focused, women-first practice for building steadiness and core strength, in Kolathur.

1. 1
   Sit and hold the thighs

   Sit with the knees bent and the feet flat, holding behind the thighs with a tall spine.

   ↑ Inhale
2. 2
   Lift the shins

   Lean the torso back slightly and lift the feet so the shins come parallel to the floor.

   ↓ Exhale
3. 3
   Extend into the V

   Extend the legs straight so the body forms a V shape, reaching the arms forward alongside the legs.

   ↑ Inhale
4. 4
   Hold and release

   Hold with the core engaged and the chest lifted, then lower the feet down to release.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Strengthens the abdominal and deep core muscles
• ✓Works the hip flexors and the muscles that support the spine
• ✓Strengthens the quadriceps and the front of the thighs
• ✓Builds balance, focus and steadiness on the sitting bones
• ✓Is associated with supporting digestion through gentle abdominal engagement

• Avoid or modify with lower-back pain or a back injury, keeping the knees bent
• Take care with low blood pressure, and avoid with abdominal or digestive complaints
• Avoid during pregnancy, and stop if the lower back begins to round or strain

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.