Boat Pose (Navasana) Both Hands Front Raise
Boat pose with both hands front raise is a yoga balance posture that intensely targets the abdominal muscles and hip flexors. It involves balancing on the sit bones with legs and arms extended, building core strength and stability.
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 both arms forward, parallel to the floor.
- Keep your spine long and chest open while engaging your core to maintain balance.
- Hold the position for 20-30 seconds, breathing steadily, then lower your legs and rest.
Form cues
- Balance on your sit bones
- Keep your chest lifted and open
- Reach your fingertips forward
- Engage your core to stabilize
- Keep your spine long
Breathing: Inhale to prepare, and exhale steadily as you lift and maintain the pose. Do not hold your breath.
Common mistakes
- Rounding the lower back: This puts unnecessary strain on your spine instead of targeting the abs.
- Holding your breath: This increases internal pressure and makes balancing more difficult.
- Collapsing the chest: This reduces core engagement and limits your range of motion.
- Lifting shoulders toward ears: This creates tension in the neck and upper traps.
Muscles worked
Primary: abs. Secondary: hip flexors, quads, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 s hold, rest 30 s
Lose weight
3 sets × 30–45 s hold, rest 45 s
Build muscle
3 sets × 20–30 s hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
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 spinal or hip injuries, check with a professional before starting this pose.
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
Where should I feel this exercise?
You should feel the tension primarily in your deep abdominal muscles and hip flexors.
What if I feel pain in my lower back?
Lower back discomfort usually means your core is fatigued or not fully engaged. Try bending your knees more or taking a break.
How often can I practice this?
You can include this in your core routine 2–3 times per week, allowing for recovery days in between.