Boat
Maya - Pose Assistant
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Benefits
Boat Pose is a seated posture that significantly strengthens the core (abdomen, back) and hip flexors. It improves balance, digestion, builds focus and stamina, and can help relieve stress.
Practice Guide
Sit on the floor with knees bent, feet flat. Place hands lightly behind hips for support.
Engage your core and lift your chest, maintaining a long, straight spine.
Lean back slightly, keeping the spine straight (do not round). Lift your feet off the floor, bringing shins parallel to the floor (knees bent at 90 degrees - Ardha Navasana/Half Boat).
For Full Boat (Paripurna Navasana), extend your legs straight up on a diagonal, creating a 'V' shape with your torso and legs.
Extend arms forward alongside legs, parallel to the floor, palms facing each other.
Balance on your sit bones. Keep chest lifted and spine long.
Hold, breathing steadily. Exit: Exhale, lower legs and feet back to the floor.
Modifications
Keep knees bent with shins parallel to floor (Ardha Navasana/Half Boat).
Lightly hold onto the backs of your thighs for support.
Keep toes lightly touching the floor for balance.
Practice lifting one leg at a time.
Use hands on floor behind hips for support.
Safety Notes
⚠Asthma (can restrict breathing if core is weak)
⚠Diarrhea
⚠Headache
⚠Heart problems
⚠Insomnia (can be stimulating)
⚠Low blood pressure (rising too quickly after)
⚠Menstruation (some avoid strong core work)
⚠Pregnancy (avoid in later stages, modify significantly in early stages)
⚠Recent abdominal or back surgery
⚠Neck injury (keep gaze forward, avoid straining neck)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.