Navasana – Yoga Boat Pose

Navasana – Yoga Boat Pose


Navasana is derived from the combination of the Sanskrit words Nav (Boat) andasana (posture or pose). The reason for the name Navasana is, this pose resembles the Boat.  It is called as Yoga Boat Posein English.

Preparatory Poses for Navasana  are Half Spinal Twist or Ardha Matsyendrasana, Easy Pose or Sukhasana, Standing Forward Bend or Uttanasana, Adho Mukha Svanasana or Downward Facing Dog, Cow Pose or Gomukhasana, Staff Pose or Dandasana and Bound Angle Pose or Baddha Konasana; and the follow Up Poses are Chair Pose or Utkatasana, Seated Angle Pose or UpavistaKonasana, Downward Facing Dog or Adho Mukha Svanasana, Seated Forward Bend or Paschimothanasana, Supported Headstand or SalambaSirsasana, Plow Pose or Halasana and Bound Angle Pose or Baddha Konasana.

Navasana has many variations. There are, Ardha Navasana (Half Boat Pose),eka pada navasana (one legged boat pose)  And Paripurna Navasana(Full boat Pose).

Steps Involved:

  1. Start with sitting with your knees bent and feet should be on the floor.
  2. Keep the hands behind you.
  3. Let the fingers point towards the feet.
  4. Lengthen the spine.
  5. To open the chest, draw your belly in and widen the collar bones.
  6. Lean back on the tripod between sacrum and sit bones and up your feet from the yoga mat.
  7. Bring the shins level with the floor.
  8. Keep the chest open.
  9. Keep lift through the spine.
  10. Extend to the hands front side.
  11. Make sure that hand should be parallel to the floor.
  12. Also keep the legs straight while, still lifting through your spine.
  13. Hold in this position for few seconds (30 to 60 seconds).
  14. Repeat all the above steps at least thrice to get the better results.


  • Stimulates the thyroid and kidneys.
  • Improves digestion and balance.
  • Strengthens the lower back muscles.
  • Navasana helps to strengthen the hip flexors and spine.
  • Stretches the hamstrings.
  • Helps to relieve stress and builds the confidence.
  • Give the good massage to the abdominal muscles.
  • Helps to stimulate the intestines and prostate glands.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Insomnia
  • Diabetes
  • Chronic headaches
  • Low blood pressure
  • Neck Problems
  • Asthma
  • Heart problems
  • Injury in Shoulder, knee, arm and the abdominal area
  • Menstruation problems
  • Pregnant women

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.