Boat Pose

Name: Boat Pose

Sanskrit: Paripurna Navasana


Pose Level: Intermediate Level yoga pose

boat pose

Anatomy involved:

  • Lower back
  • Core
  • Pelvic
  • Quadriceps


  • 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


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