Asana · Practise on your own
Navasana
Boat pose
Boat pose. Balanced on the sitting bones, legs and chest lifted.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- nava = boat, asana = seat or posture
- Family
- Seated core
- Level
- Beginner
- Gaze
- Toes
Take care
Keep the low back long rather than rounded. Avoid in pregnancy.
How it is done
- 1
Breathe in
Sit, lean back slightly and lift the legs so the shins are at least level with the knees.
- 2
Breathe freely
Straighten the legs if you can, reach the arms forward beside the knees, and keep the chest lifted. Stay for five breaths.
- 3
Breathe freely
In the Ashtanga count, cross the legs, press up through the hands, lower, and repeat the boat several times.
Holding it
Five breaths, repeated as your practice sets.
Making it easier
Keep the knees bent, or hold the backs of the thighs.
What the tradition says it does
- Strengthens the abdomen and hip flexors
- Builds balance on the sitting bones
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review