Boat Pose (Navasana)
Boat pose is a foundational yoga posture that targets the abdominal muscles and hip flexors. It involves balancing on the sit bones with the legs and torso lifted in a V-shape, building core strength and body awareness.
How to do it
- Sit on the floor with your knees bent and feet flat on the mat.
- Lean back slightly and lift both feet off the ground, balancing on your sit bones.
- Straighten your legs to a 45-degree angle and extend your arms forward alongside your legs, palms facing up.
- Engage your core, lengthen your spine, and keep your chest lifted.
- Hold the position for 20-30 seconds, then lower your legs and rest before repeating.
Form cues
- Lift your chest tall
- Keep your spine straight
- Reach your fingers forward
- Press your navel toward your spine
Breathing: Exhale as you lift into the V-shape, then maintain steady, rhythmic breathing throughout the hold.
Common mistakes
- Rounding the back, which places unnecessary strain on your spine
- Holding your breath, which prevents your core from stabilizing properly
- Collapsing the chest, which limits the engagement of your abdominal muscles
Muscles worked
Primary: abs. Secondary: hip flexors, quads, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 s
Lose weight
3 sets × 30-45 seconds, rest 45 s
Build muscle
4 sets × 45-60 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and choose a gentler option.
- If you have a history of back or neck injury, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my abs?
This usually happens if your core isn't fully engaged or your back is rounding. Try bending your knees more or leaning back slightly less to maintain a flat spine.
Can I do this if I have tight hamstrings?
Yes. Keep your knees bent in a 'tabletop' position rather than straightening your legs until your flexibility improves.
How often should I practice this?
Aim for 2-3 times per week as part of your core routine to allow for recovery and consistent progress.