Navasana – Boat Posture

By Prana Yoga | In All Yoga Postures, Core Strengthening | on June 16, 2014

The balance in this posture comes from keeping your core muscles strong. Be conscious not to let the chest sink down, and the back become rounded as this will cause you to roll back.



  1. Start in Dandasana (staff posture). This is seated position with your legs straight out in front of you.
  2. Inhale, bend your knees so that your feet are flat on the floor. Keep your knees and legs together throughout.
  3. Place your hands behind your hips and keep your fingers pointed forward towards your feet.
  4. Straighten, and legthen the spine. Roll the shoulders back so that the chest is open. Lift your chest and sternum upwards.
  5. Engage your abdominal muscles drawing the navel towards the spine
  6. Lean back slightly, and slowly lift the feet off the floor, trying to straighten the legs. If you cannot straighten your legs completely, you can keep them bent until your core muscles become stronger.
  7. Lift your hands up so that they are either side of your legs, and parallel with the floor. (palms facing the legs)
  8. Look to the toes.
  9. Take deep full breaths and hold the pose for 30 seconds.
  10. To exit the posture, exhale and bend your knees and bring your feet to the ground.

You can hold onto the back of your thighs if it is not possible to keep the legs up, but make sure you do not round the back.


  1. Relieves stress
  2. Strengthens the core muscles, abdomen and lower back.
  3. The pose stretches and strengthens the hips flexors and hamstrings
  4. Stimulates the kidneys
  5. Can help to regulate thyroid
  6. Improves digestion
  7. Improves balance


  1. Chronic headaches
  2. Heart problems
  3. Low blood pressure
  4. Menstruation and pregnancy
  5. Knee, hip, shoulder, or arm injury

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