Strengthen Your Core with Boat Pose

Boat Pose (Navasana) is a powerful yoga posture designed to activate and strengthen your core muscles. It improves balance, stability, and focus while also toning the abdominal region. Practicing this pose regularly builds endurance and supports overall posture.

Instructions

Start in a Seated Position

Sit on your yoga mat with your legs extended straight in front of you and your spine tall.
Place your hands on the mat beside your hips for support.

Engage Your Core

Slightly lean back while keeping your back straight and chest lifted.
Avoid rounding your spine.

Lift Your Legs

Bend your knees and lift your feet off the floor, bringing your shins parallel to the ground.
Point your toes or flex your feet, depending on your comfort.

Balance on Your Sitting Bones

Adjust your weight slightly forward to balance on your sit bones, avoiding pressure on your lower back.

Extend Your Arms

Stretch your arms forward, parallel to the floor, with your palms facing each other.
Keep your shoulders relaxed and away from your ears.

Option to Straighten Your Legs

If your core strength allows, straighten your legs to form a "V" shape with your body.
Maintain a straight spine and engaged core.

Hold the Pose

Breathe deeply and hold the pose for 15–30 seconds or longer, gradually increasing the duration with practice.
Release by lowering your legs and returning to a seated position.

Tips for Better Practice

• Engage Your Core: Focus on tightening your abdominal muscles to support your lower back.

• Keep Your Chest Open: Lift through the sternum to avoid collapsing the chest and rounding the shoulders.

• Use Props for Support: Place your hands lightly behind you or use a yoga strap around your feet if you struggle to hold the pose.

• Breathe Consistently: Avoid holding your breath; maintain smooth, even inhales and exhales.

• Modify as Needed: Bend your knees more or keep your hands on the mat for stability if you're a beginner.

Benefits of Boat Pose

• Strengthens the core and hip flexors.

• Improves balance and coordination.

• Builds stamina and endurance.

• Enhances focus and concentration.

• Supports spinal alignment and posture.