Asana of the Month: Boat Pose

August 06, 2021

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.

Preparing for boat pose

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.

Readying for the pose

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

Tricia Louvar l Mukha Yoga
By Tricia Louvar; All Rights Reserved @2021

Tricia Louvar l Mukha YogaBy Tricia Louvar; All Rights Reserved @2021

Also in The Community Hub

Intuitive Eating 101

September 23, 2021

“Intuitive eating” takes the overthinking out of eating. It’s a simple nutrition philosophy: eat when you’re hungry and stop when you’re full. If you have disordered eating—either consuming too much or too little—then this may be harder than it sounds.   
Read More
Balancing Your Vata Dosha with Yoga

September 20, 2021

The Vata dosha, the combination of air and water elements, tends to be thin, creative, and energetic. Vata's can become a creaky jointed, itchy, cold, anxious mess without the proper balance of food, yoga, and lifestyle choices. 
Read More
Intro to Crow Pose

September 18, 2021

Crow pose can be considered the gateway to many other advanced arm balances. It sets the foundation for arm positioning and body awareness required to build up to poses like Firefly (Tittibhasana) and Eight Angle Pose (Astavakrasana). 
Read More