Ah, Navasana! This is one of those poses that really helps us tap into our inner strength and fire. Whether you’re feeling a bit sluggish or you just want to feel more grounded and powerful, Boat Pose is your go-to. It’s all about finding that sweet spot of balance while giving your core and hip flexors a lovely, strengthening wake-up call.
We love how this pose meets you exactly where you are. Some days your “boat” might feel steady as a rock, and other days you might feel a little more like you’re out at sea in a storm—and that is completely okay! There’s no perfect way to do this, just the way that feels right for your body today.
In this guide, we’ll walk you through how to find your balance, engage your core, and breathe through the wobbles with ease.
How To Do Navasana (Boat Pose)
Find your foundation
Start by sitting on your mat with your legs extended out in front of you. Keep your spine nice and tall, and place your hands on the floor beside your hips with your fingers pointing toward your toes. Take a deep breath here and feel your sit bones grounding into the earth.
Lean back and lengthen
Bend your knees and place your feet flat on the floor. Lean back slightly, keeping your chest lifted so your spine stays long and straight—try to avoid rounding your back. If you have sensitive sit bones, feel free to sit on a folded blanket for a bit of extra cushion.
Lift into your V-shape
Gently lift your feet off the mat, bringing your shins parallel to the floor so you’re in a “V” shape. Draw your belly button in toward your spine to engage your core. You can keep your hands behind your thighs for support here, which is a beautiful way to practise this pose.
Find your balance point
If it feels good today, try straightening your legs while keeping your chest lifted. Find a steady point to look at in front of you to help with your balance. Remember, keeping your knees bent is a perfect modification and doesn’t make the pose any less effective!
Extend your arms forward
Reach your arms forward so they are parallel to the ground with your palms facing down. Feel the energy moving all the way through to your fingertips. If you’re practising this as a more active hold, stay for 5-10 deep breaths; if you’re exploring a more restorative version, you might use a strap around your feet.
Breathe and release
Stay here for a few more breaths, noticing the heat building in your centre. If you start to wobble, just smile and come back to your breath. When you’re ready to release, exhale as you slowly lower your feet and hands back to the mat, taking a moment to feel the vitality buzzing through your body.
The Benefits of Navasana (and Yoga in General)
Navasana is such a powerhouse for building core strength, but it’s about so much more than just your abs. As you lift into the pose, you’re engaging your hip flexors and lower back, which helps to support your posture and keep your spine feeling healthy and mobile. It’s also a fantastic way to stimulate your digestive system, helping everything move along a little more smoothly.
Beyond the physical, this pose is a wonderful tool for building mental resilience and focus. Because it requires a bit of effort and balance, it naturally draws your attention inward, helping to quiet the chatter of the mind and boost your confidence. It’s an energising pose that leaves you feeling vibrant and ready for whatever the day brings.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner fire and steadying your breath even when things feel a little bit wobbly.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Kumbhakasana Pose | Plank Pose
- How to Do Vasisthasana Pose | Side Plank Pose
- How to Do Tadasana Pose | Mountain Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla