(Navasana): Techniques, Benefits, Variations

Level – Intermediate

Boat Pose

(Navasana)

Boat Pose Prep & Practice

1

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

2

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.

3

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

4

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

5

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

Variations/Modifications

  • 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

Contraindications

  • 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.