Quick Answer
Boat Pose (Navasana) is a beginner yoga exercise that targets your core and hip flexors. It uses only your bodyweight. Sit with knees bent, feet flat on floor. Lean back slightly, lifting chest.
Video Tutorial
How to Perform the Boat Pose (Navasana)
- 1
Sit with knees bent, feet flat on floor. Lean back slightly, lifting chest.
- 2
Lift feet off floor, shins parallel to ground (or extend legs straight for full pose).
- 3
Reach arms forward, parallel to floor, palms facing each other.
- 4
Engage core; keep spine long, chest lifted.
- 5
Hold for 5 breaths.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Boat Pose (Navasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Boat Pose (Navasana) work?
The Boat Pose (Navasana) primarily targets your core and hip flexors.
What equipment do I need for the Boat Pose (Navasana)?
The Boat Pose (Navasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Boat Pose (Navasana) suitable for beginners?
Yes. The Boat Pose (Navasana) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Boat Pose (Navasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Boat Pose (Navasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.