Boat Pose
Name: Boat Pose
Sanskrit: Paripurna Navasana
Pronunciation: (PAR-EE-POOR-NAH NAH-VAHS-ANNA
Pose Level: Intermediate Level yoga pose
Anatomy involved:
- Lower back
- Core
- Pelvic
- Quadriceps
Benefits:
- Strengthen the core of the body, hip flexors
- Improve quad strength
- Improve balance, confidence & focus
- Increase physical and mental endurance
- Provides a stretch to the posterior portion of the legs
- Aides in digestion
Step-By-Step of Boat Pose:
- First take a seat on your yoga mat.
- Then, walk the toes/feet inward toward your buttocks. Place your hands on the back of your thighs
- Create a long spine by opening the chest and bringing the shoulders back
- Come up on the toes, lean slightly back. Then, gradually bring one leg up and down.
- Afterwards, do the same to the other leg, up and then back down.
- Take a few breathes in and out.
- Now, attempt to bring both legs up, continuing to hold the backs of your thighs for support.
- Get your balance. If you need to bring the legs back down, do that once again.
- When comfortable, bring both legs up and begin to straighten them
- Simultaneously, you can bring both arms parallel to the floor.
- Breathe for a few cycles, increasing the hold over time.
Pose Modifications:
If you find this pose difficult to execute, there are variations to try. Firstly, attempt to use your hands to support your legs. Alternatively, you can try a strap to wrap around the soles of your feet.
Related Article: Improve & Complete Your Yoga Routine: The Essential Yoga Props
Secondly, don’t over elevate/extend your legs to an uncomfortable position. Keep them bent and lower if need be.
You can also do Boat Pose in a Chair. Or try Half Boat Pose.
Lastly, try placing the soles of your feet on a wall in front of you.
Related Article: Common Wall Yoga Postures For Beginners: Yoga Off The Wall
Contraindications:
Any recent or chronic injuries to the core, hips or shoulder joint.
If pregnant, be sure to consult with a medical expert. If novice to yoga, having a yoga instructor for the first few sessions is beneficial.
Avoid this pose if suffering from diarrhea, headache or low blood pressure
Poses Commonly Transitioned To:
Half Boat Pose, Bridge Pose
Poses Commonly Transitioned From:
Easy Pose, Staff Bound Angle Pose, Sun Salutation, Warrior I Pose