Core · intermediate

Boat Pose

Navasana

A balanced V-shape on the sit bones. Held honestly, it is one of the hardest short holds in a class.

Boat Pose Photograph coming soon

A rigged MakeHuman figure animated into Boat Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Balanced on the sitting bones with the shins lifted: the only point touching the floor is the pelvis, and the clip solves for exactly that. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Sit with knees bent, feet on the floor, hands behind the thighs.
  2. Lean back until you find the balance point just behind the sit bones.
  3. Lift the feet so the shins come parallel to the floor.
  4. Lengthen the spine — chest lifted, not collapsed.

Why it helps

  • Strengthens deep core and hip flexors
  • Trains balance on the sit bones
  • Builds the trunk stability that carries into every standing pose

Common mistakes

  • Rounding the back and hanging off the hip flexors.
  • Straightening the legs before the spine can stay long.

Before you try it

  • Keep the feet down with lower-back pain.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hands behind the thighs throughout.
  • Feet on the floor, just lean back.
  • Back against a wall.

Where this pose shows up

Styles power sculpt

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