Navasana (Boat Pose): Strengthen Your Core, Steady Your Focus
Navasana, or Boat Pose, is a dynamic seated posture that builds strength, balance, and determination. Often used in core-focused sequences, this pose is not just about physical power — it also cultivates mental endurance and concentration.
Simple in appearance but challenging in practice, Navasana trains both body and mind to remain steady in the face of effort.
What Is Navasana?
The word Nava means “boat” in Sanskrit, and Asana means “pose.” Navasana represents the shape of a boat floating on water, with the body forming a ‘V’ by balancing on the sitting bones.
It is commonly known by several names, including:
- Boat Pose
- Paripurna Navasana (Full Boat Pose)
- V-Shape Pose
How to Do Navasana (Step-by-Step Instructions)
- Sit on your mat with your knees bent and feet flat on the floor.
- Place your hands behind your thighs and sit up tall, lifting your chest.
- Lean back slightly, keeping the spine long and shoulders relaxed.
- Lift your feet off the floor, bringing your shins parallel to the ground.
- If comfortable, extend your legs to form a V-shape with your body.
- Reach your arms forward, parallel to the floor and shoulder-width apart.
- Engage your core muscles and breathe steadily.
- Hold the pose for 3–5 breaths, then gently lower your feet and release.
Benefits of Navasana
- Strengthens the core, hip flexors, and spine
- Improves balance, coordination, and posture
- Builds stamina and inner stability
- Tones the abdominal organs and improves digestion
- Encourages focus, patience, and willpower
What Not to Do (Common Mistakes)
- Avoid collapsing the chest.
- Keep your spine long and lifted.
- Don’t hold your breath. Maintain steady, calm breathing.
- Avoid rounding the back or straining the neck.
- Don’t lock the knees.
- Keep a gentle bend if needed.
- If your core isn’t ready, keep your knees bent or use your hands for support.
Navasana reminds us that true strength lies in control, not force. While it challenges the core muscles, it also invites you to stay centered and steady. With regular practice, Boat Pose becomes not just an exercise in physical fitness but also in mental clarity and calm.
Hold the pose, hold your power — let your inner strength rise.