(Navasana): Techniques, Benefits, Variations

Level – Intermediate

Boat Pose


Boat Pose Prep & Practice


Come to sit down, with both soles on the mat in front of you hips distance apart. Bring your arms parallel to the ground.


Slowly begin to lean the torso back in space. Feel free to stay here, or lift the feet to bring shins parallel to the floor. Point the toes.


Hug your inner thighs together. Keep even space across the chest and upper back.


Draw your shoulders back in space to keep a straight line all the way from the crown of your head to your hips.


If you’d like to take it even deeper, straighten the legs.


  • Keep both soles of the feet on the ground.
  • Keep the knees bent, with shins parallel to the floor.
  • Keep one foot on the ground and alternate legs.
  • Hold the back of your thighs.
  • Sit on a blanket.

Physical, Mental and Emotional Benefits

  • Strengthens the abdominal muscles
  • Aligns the joints and muscles of the shoulder girdle
  • Improves digestion


  • Pregnancy
  • Herniated Disc
  • Low Blood Pressure
  • Weak Low Back

Thoughtful Sequencing

Downward Facing Dog (Adho Mukha Svanasana), Standing Forward Fold (Uttanasana), Garland Pose (Malasana), Boat Pose (Navasana), Bridge (Setu Bandha Sarvangasana), Reclined Pigeon/Ankle to Knee (Supta Kapotasana) Left and Right, Reclined Twist (Jathara Parivartanasana) Left and Right, Corpse Pose (Savasana)

Want more yoga pose tutorials? See more in my Yoga Pose Directory.

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