Name: Boat Pose
Sanskrit: Paripurna Navasana
Pronunciation: (PAR-EE-POOR-NAH NAH-VAHS-ANNA
Pose Level: Intermediate Level yoga pose
- Lower back
- 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.
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
Any recent or chronic injuries to the core, hips or shoulder joint.
Avoid this pose if suffering from diarrhea, headache or low blood pressure
Poses Commonly Transitioned To:
Half Boat Pose, Bridge Pose