I always find it helpful in the learning process if the name of a pose somehow fits with the shape of the pose in some way and Boat pose (Paripurna Navasana) fits the bill. Seen from the side, the body does resemble the side view of a boat, rowboat, or canoe (in the Half Boat version), in my imagination.
Boat pose is an excellent pose for strengthening muscles at the front of your body, specifically the muscles at the front of the upper legs, such as the psoas, iliacus, and rectus femoris of the quads, as well as the core muscles of the abdominal region, such as the rectus abdominis and the obliques. It is also a good pose for improving balance, as to do the posture successfully, you have to balance on your buttocks and pelvic bones. Because the pose is both physically challenging and requires an unusual form of balancing, it improves mental focus and concentration. Boat pose also works well as counter-pose for practices that involve some back bending.
I prescribe this pose for:
- weak abdominal region
- weak legs, especially the front of the thighs
- improving core strength
- improving balance
- improving mental focus
- building overall physical strength and stamina
1. Classic Boat Pose (Paripurna Navasana).
Start by sitting on the floor with your knees bent and your feet on the floor, with your hands holding onto the backs of your knees. Next, step your feet a bit closer to your hips and lean your chest back at about a 45 degree angle.
Keeping your head and neck neutral over your shoulders (don’t drop the head back!), lean back a little bit more, letting your feet come slightly off the floor, and find your balance spot between the backs of your sitting bones and the thickness of your buttocks.
Next, straighten your knees and angle your legs upward and forward, so your toes are in line with or just above eye level. Keep your spine long and strong, as you allow a slight rounding of your spine towards the wall behind you (avoid arching your spine into a back bend).
When you are balanced, stretch your arms forward alongside your legs and parallel with the floor. The angle between your chest and the legs can be as close as 90 degrees or as open as 110 degrees, depending your strength and hip flexibility. Maintain your balance in this position with smooth, even breaths for 6-8 breaths initially, gradually working towards longer holds of up to 1 minute.
To come out of the pose, bend your knees and bring your feet back to the floor, as you bring your chest and head upright. You can sit for a moment in Seated Crossed Legs pose (Sukhasana) or Staff pose (Dandasana). Repeat again if desired.
2. Knees Bent, Hands on the Floor.
This version is good for new practitioners who are just learning the pose, for those who are out of shape or recovering from illness that has left them fatigued, or for those with balance issues. It is also a good place to start for those with back problems, as it is much easier on the back. You can then work up toward version 3.
Start with your knees bent and feet on the floor as in the Classic version but place your hands on the floor alongside your hips. Now, walk your hands about a foot or so behind you, bending your elbows backwards a bit, and lean your torso back about 30-45 degrees, keeping your head balanced over your shoulders.
On an exhalation, swing your shins up to parallel with the floor, keeping your legs either together or just slightly apart.
The timing for this version is the same as the classic version. To come out of the pose, simply bend your knees and bring your feet down to the floor while walking your hands forward and bringing your chest up to vertical. Repeat if desired.
3. Knees Bent, Hands off the Floor.
As you improve in strength and balance and are ready work your way up to the classic version, this version with bent knees and hands off the floor is a good next step. Or, try this version with bent knees and hands off the floor if you find the classic version a bit too challenging but version 2 with hands on the floor is not challenging enough.
To come into the pose, follow the steps for classic version but instead of straightening your legs, simply lift your shins to parallel with the floor. Once you are feeling balanced, release your hands from the backs of your legs, and reach your arms forward parallel with the floor. As in the previous two versions, the angle between your chest and thighs can be anywhere form about 90-110 degrees.
The timing for this version is the same as the classic version. To come out of the pose, use the same steps as for the classic version. Repeat if desired.
4. Half Boat Pose (Arda Navasana).
(Sorry, no photo.)
Half Boat pose (Arda Navasana) is a much lower version of Boat pose. Your lower back is resting on the floor so both your head and legs are lower as well. In this position, your psoas, iliacus and quads are not concentrically contracting as much, so your core muscles are working harder than your leg muscles. Because this pose eliminates the balance challenge of the full Boat pose and the other two variations, Half Boat pose is a good alternative for those with poor balance who are need of core strengthening or anyone who just wants to focus specifically on core strength.
Half Boat pose (Arda Navasana) is a much lower version of Boat pose. Your lower back is resting on the floor so both your head and legs are lower as well. In this position, your psoas, iliacus and quads are not concentrically contracting as much, so your core muscles are working harder than your leg muscles. Because this pose eliminates the balance challenge of the full Boat pose and the other two variations, Half Boat pose is a good alternative for those with poor balance who are need of core strengthening or anyone who just wants to focus specifically on core strength.
There are two ways to enter this pose. Traditionally, you enter from the classic version or version 3. An easier way is to start from a reclined position.
To start from the classic version or version 3, on an exhalation, mindfully lower your chest and legs at the same time, keeping your chin tucked a bit toward your chest, until your shoulders and heels are about 12 inches off the floor and your toes are at eye level. As you lower down, allow the back of your pelvis and your lower back to round to the floor, so you actually have more of your back body resting on the floor than in the other versions of Boat.
To start from a reclined position, lie on your back with your knees bent and the soles of your feet on floor. Then, keeping your chin tucked a bit toward your chest, roll up until your shoulders are about 12 inches off the ground but your lower back is still on the floor, as you use your hands to hold on behind your legs. Finally, straighten your legs so your toes are at eye level as you release your hands from your legs and reach your arms parallel with the floor.
Keeping your body stretched out along the floor like a canoe will actually demand a lot more strength from the your abdominals, thighs, and even your front neck muscles. With that in mind, you may only want to hold this pose for 4-6 breaths at first, gradually increase your timing as you get stronger.
To start from the classic version or version 3, on an exhalation, mindfully lower your chest and legs at the same time, keeping your chin tucked a bit toward your chest, until your shoulders and heels are about 12 inches off the floor and your toes are at eye level. As you lower down, allow the back of your pelvis and your lower back to round to the floor, so you actually have more of your back body resting on the floor than in the other versions of Boat.
To start from a reclined position, lie on your back with your knees bent and the soles of your feet on floor. Then, keeping your chin tucked a bit toward your chest, roll up until your shoulders are about 12 inches off the ground but your lower back is still on the floor, as you use your hands to hold on behind your legs. Finally, straighten your legs so your toes are at eye level as you release your hands from your legs and reach your arms parallel with the floor.
Keeping your body stretched out along the floor like a canoe will actually demand a lot more strength from the your abdominals, thighs, and even your front neck muscles. With that in mind, you may only want to hold this pose for 4-6 breaths at first, gradually increase your timing as you get stronger.
To come out of the pose, on an exhalation, simply lower your chest, head and legs down to the floor. Then rest for a moment in Savasana before bending your knees and then rolling to your side and pushing up to sitting. Repeat if desired.
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