Asana of the Month: Boat Pose

An often end-of-class asana, the Boat pose (Navasana), challenges the strength of your core and hip flexors. Core strength radiates around the entire torso, not just those six-pack stomach muscles that are often focused on with crunches and sit-ups. Instead, the abdominal wall, the obliques (internal and external), and the erector spinae muscles all receive love and attention when practicing the boat pose.  

Be gentle with yourself if you’re new to Boat. Modify as needed.

It’s not advisable to go cold into Boat. Work up with identifying poses to ready you. Consider sequences that utilize Cat-Cow, Downward Facing Dog, four-Limbed Staff pose, Half-Standing Forward Fold, and Reclined Big-Toe Pose. These asanas will aid in opening your hip extensors, knee flexors, back extensors, chest, and shoulders.

From a seated position (Dandasana), slightly lean back as you squeeze your legs together and raise them off the floor with flexed feet.

Engage your core; straighten and strengthen the shoulders down and back.

Raise your arms straight up and out to the sides of your elevated knees. Hands extend, so your palms are parallel with the sides of the knees.

Hold for five to eight breaths before lowering. Aim for three rounds with a rest in between.

As your strength increases, you’ll be able to lift your legs higher for more extended periods to embark on the pose that spells a V with your body. Keep at it.

Modified boat pose