Boat Pose with Strap

Nāvāsana (strap)

Works on Abdominals · Hip flexors · Spinal erectors

How to do it

1. Sit with the knees bent, a strap looped around the soles of the feet, holding the ends with both hands.
2. Lean back slightly with a long spine and lift the feet off the floor.
3. Press the feet into the strap, straighten the legs as far as the spine allows and breathe; lower and repeat.

To come out, lower the feet to the floor with a controlled exhale.

Common mistakes

• Don’t round the back: lift the chest.
• Don’t hold the breath.
• Don’t pull on the strap with the shoulders.

Benefits

• The strap supports the legs so the core and spine stay long.
• Builds core strength with less strain.
• Improves balance.

Make it easier or different

• Easier: keep the knees bent and the feet low.
• Tailbone sore: sit on a folded blanket.
• Challenge: straighten the legs fully.

Take care: Go easy with a lower-back injury, pregnancy or menstruation. Keep the chest lifted, not collapsed.

Suggest a correction

What next

Boat Pose Intermediate Half Boat Intermediate

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Bent-Knee BoatBeginner
• Bird Dog (Balancing Table)Beginner
• Forearm PlankBeginner
• Knee-Down Low PlankBeginner
• Knee-Down PlankBeginner
• Kneeling Side PlankBeginner