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
