How to do Boat Pose (Navasana)

Navasana is a great pose for strengthening your hip flexors, these can become weak when we sit for long periods so Boat pose (Navasana) is great for counteracting the sitting position.

Instructions for Boat Pose (Navasana)

Begin seated with your knees bent and feet flat on the floor.

Inhale: Keeping your spine straight lean back slightly and lift your feet / legs off the floor. Draw in your low back, lift your chest, and lengthen the front of your torso. There are four options for Navasana.

Option 1: Lift your feet and support your legs beneath your thighs.
Option 2: Lift your feet with your legs bent and lift your hands to 90 degrees with your plans facing each other. Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.
Option 3: Straighten your legs and support your thighs with your hands.
Option 4: Straighten your legs and lift your arms to 90 degrees with your palms facing each other. Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.

Balance on your sit bones, lifting mulha bandha, keeping your spine straight. Lengthen the front of your torso from your pubic bone to the top of your sternum. Take care not to let your lower back sag or chest collapse.

Hold for a number of breaths.

Exhale: Lower your legs and hands to the floor.

When to avoid Boat Pose (Navasana)

This asana (posture) should be avoided if you have:

Heart Problems
Insomnia
Low blood pressure
Pregnancy
Neck injury

How to adapt Boat Pose (Navasana)

Boat pose can be easily adapted by bending the legs and supporting the legs beneath the thighs.

Jenna Richards demonstrating navasana option one. — Option one for Navasana is to have your legs bent and support your legs beneath your thighs.

Jenna Richards demonstrating navasana option two. — Navasana option two is to have your legs bent and your arms out in front at shoulder height.

Navasa (boat Pose) option three — Option three for Navasana is to have your legs stright and support beneath your thighs.

Jenna Richards demonstrating navasana — The final option for Navasana (boat pose) is to do the full pose with stright legs and stright arms.

If Navasana causes lower back pain you can leave your toes on the earth or you can place your hands behind you for extra support.

Benefits of Boat Pose (Navasana)

Strengthens abs and hip flexors
Builds strength and steadiness at the body’s core
Simulates the abdominal organs, including the kidneys and intestines
Improves digestion
Encourages healthy regulation of the thyroid and prostate glands
Helps to maintain metabolism
Helps to relieve stress
Develops concentration and stamina