Boat Pose (Paripurna Navasana)

• About

• Step by Step

• Beginners' Tips

• Watch out for...

• Variations

• Anatomy

• Related Poses

• Share thoughts

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• Boat Pose (Paripurna Navasana) is a seated balance. The legs are straight and together with the toes at about eye level. The spine is neutral. The arms are held parallel to the ground.

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  ​Why we move into Boat Pose

  • Because it generates interesting sensations, thoughts and feelings we can engage with.
  • Because our practice refines and maps mindful 
    movement, physically and neurologically. Helping us sustain freedom of movement and expression across our lifespan.
  • Because it strengthens our core, hip flexors and back.
  • Because working the core aids digestion.
  • Because it's there and we like it
• Step by step 

  • Sit with your knees bent, feet on the floor. Place your hands behind your knees, lift the chest, engaging the back muscles as you inhale
  • Engage your inner thighs and draw your lower belly in and up
  • Tip back on the back of your sitting bones and lift your feet up to about knee height, toes spread out
  • Bring your arms parallel to the floor
  • To go further, straighten your legs
  • Stay for 2-5 breaths, work up to 10 breaths
  • To come out of the pose, on an exhalation bring your feet down, and sit with a straight spine, holding on to your legs for a couple of breaths
• Beginners’ tips 

  • To draw your lower belly in and up, imagine zipping up a tight pair of jeans then closing the button
  • You can keep your hands behind the knees instead of bringing your arms parallel.
  • Try placing a block between your thighs to engage the inner thighs.
  • For the full Boat Pose you can start with a strap around the soles of your feet to help straighten your legs. You can also hold the pose for longer with this support.
• Watch out for 

  • Focus equally on keeping your lower belly and your back muscles engaged
  • Pay attention to keeping the chest open so you don’t round in your shoulders and upper back
  • Keep breathing through the challenge
• Variations 

  • Test your balance – Once you come into the pose start to rock your boat, waving your arms and legs from side to side. Smile!
  • Try some variations with a block, holding it with a block between your thighs, or holding a block between your hands and then raising your arms for an extra challenge. 
• Fierce Pose (Utkatasana)

  Plank Pose (Phalakasana)

  Upward Facing Wide Leg Seated Pose (Urdhb=va Upavista Konasana)
• Help other Leafies by sharing notes on your experiences of Boat Pose on the YogaJotta

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