Boat Pose known as Navasana in Sanskrit, provides a pathway to a stronger core, enhanced balance, and a sense of mental serenity. Let’s explore the steps to perform Boat Pose, its benefits, precautions, target areas, and more.

Equipment: No equipment
Level: Beginner
Targeted Areas: Abs muscle, Lower back muscles Hip, flexor muscles and Quadriceps

Here are the Steps to Perform the Boat Yoga Pose Correctly :

Step 1:

Start by sitting on the floor.

Step 2:

Extend your legs in front of you.

Step 3:

Lift your legs off the floor

Step 4:

Keep your legs at a 45-degree angle.

Step 5:

Breathe steadily and hold the pose for as long as comfortable

Step 6:

Lower your feet and return to a seated position

O’Coach Free Tip

  • Go as far as you can to keep your legs straight.

Watch the video to learn how to do Navasana (Boat Pose):

For additional videos see our fundamental exercises guide.

What are the benefits of doing Boat Pose?

Who Should Avoid Boat Pose:

1.) Individuals with lower back or neck injuries.

2.) Pregnant women, particularly in the second and third trimesters.

3.) Individuals with high or low blood pressure or other medical concerns (consult a healthcare provider).

Other Posture-Enhancing Practices

In addition to the boat pose, consider incorporating exercises that target other muscle groups, such as back-strengthening exercises and stretches for the chest and shoulders.

Here are some exercises you can practice to improve your posture:

Incorporating Boat Pose into Daily Routine:

To make the most of your practice and maintain consistency, consider integrating the O’Coach fitness app into your routine.

With its user-friendly interface and customizable workout plans, the O’Coach app offers a convenient way to incorporate the boat pose and various other exercises into your daily schedule.

Download the Boat Pose Yoga plan now and experience a seamless and rewarding fitness journey that aligns perfectly with your lifestyle.

Click here to check out the full detailed boat yoga pose plan

Download now!
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