Everything to Know about Boat Posture

Do you want to strengthen your midsection aka the core muscles? If yes, consider practicing the boat posture or the boat pose in yoga every day.

Also known as Naukasana or Paripurna Navasana in Sanskrit, the boat yoga pose is an intermediate-level yoga asana that strengthens the core muscles, along with targeting other major muscles too. This pose comes under the Hatha yoga practice and can be entered either from a supine or a seated position.

The boat posture primarily targets the core, lower back, quadriceps, and pelvic muscles, and can be included in any yoga sequence.

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How to perform the boat posture correctly?

The boat posture requires you to balance your arms and legs in the air. (Photo via Unsplash/Vishal Bhutani)

In the boat posture, you need to entirely balance on your sit bones or your buttocks while keeping the arms and legs in the air and forming a 'V' shape with your body.

The key to getting into this pose correctly and getting the right stability and balance throughout is to keep the core muscles engaged at all times. Although the yoga pose might seem simple, it requires great abdominal strength and focus if you want to get the posture right and attain all the benefits.

Here’s how you can do this pose in the right way:

• Start in a seated or supine position, with your knees bent and feet on the floor.
• Lift your feet off the ground while keeping your knees bent at first, and move your shins to make them parallel to the floor.
• As you do that, the upper body will naturally lean back, but make sure not to let the spine get rounded or curved.
• Slowly straighten the legs at a 45-degree angle while maintaining upper body balance. Keep your torso straight so that it makes a 'V' shape with your legs.
• Roll your shoulders back, and extend your arms so that they are parallel to the floor. As you do that, makesure to keep your palms turned up.
• Keep on balancing yourself on your sit bones, and focus on keeping your chest lifted to support your balance.
• Stay in the position for as long as you can, and release your legs on the floor.
• Sit up straight, and repeat the pose if needed.

When doing this pose, do not allow your back to get curved. Keep it straight, and try to lengthen, and lift through the front side of your body. Keep your posture upright throughout the pose to maintain the right form.

The best part is that you can do the boat posture even while sitting on a chair. For that, just sit on the edge of a chair with the knees above the ankles and the back straight.

Hold onto the sides with your hands, and slightly lean forward. Engage your arms, and lift your sitting bones off the chair. Lift your heels off the floor, and stay in the position for as long as you want.

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Benefits of boat posture

The boat posture can counteract effects of sitting. (Photo via Pexels/Olia Danilevich)

When done correctly and consistently for a few weeks, the boat pose is sure to build your focus and strength while toning up the entire midsection. This pose can increase energy, help build confidence, fight fatigue, and keep the muscles stronger and more flexible.

Moreover, it counteracts the negative effects of sitting by strengthening the core, spine, and thighs. This pose also strengthens the deep hip flexor muscles and helps build balance.

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While the boat posture is safe and suitable for people of all age groups, it must be avoided if you have low blood pressure, diarrhea, asthma, headaches, migraines, or are pregnant. You should also avoid doing this yoga pose if you have suffered from spinal disorders or chronic diseases in the recent past.