Boat Pose

Paripūrṇa Nāvāsana

Read what the gnome says

Boat Pose! Sit, lean back slightly, and lift the feet so the shins are parallel to the floor, or straighten the legs. Arms reach forward, chest lifted, spine long. Don't round the back. Breathe, then lower. Strong little sailing gnome.

Works on Abdominals · Hip flexors · Quadriceps

How to do it

1. Sit with the knees bent and the feet on the floor, then lean back slightly.
2. Lift the feet until the shins are parallel to the floor, spine long.
3. Reach the arms forward alongside the legs, straighten the legs if you can and hold.

Common mistakes

• Don’t round the back: lift the chest.
• Don’t hold the breath.
• Don’t force straight legs: keep the knees bent.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

In ready-made sequences

Core Spark 5 min

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

Similar poses Core

• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• Half BoatIntermediate
• One-Legged PlankIntermediate
• Side-Reclining Leg LiftIntermediate