This strengthening yoga pose is not easy. Here’s how to go about it.

Navasana, Boat Pose, is an excellent pose for beginners, but also a challenging pose for experienced students. It was introduced to me as an abdominal strengthener, but I quickly discovered that much of the work is done by the legs and back. I also found it challenging to balance and breathe at the same time, and I learned how a difficult task can lead to breath-holding.

Boat Pose requires physical effort and mental dedication in a yoga practice, although the lessons of strength, surrender and balance impact every aspect of a student’s life.

Essential elements of the boat pose

Balance is apparently necessary to maintain silence, but there is a less obvious balance between the action of the abdominal muscles at the front of the body and the extensor muscles at the back of the body that keeps us from falling over. The abdominal muscles function to bring the thorax and pelvis closer together, similar to a sit-up. The extensor muscles of the back ensure that it can bend. When these two muscle groups work in harmony, the back is kept straight, not bent or slumped.

The muscles of the anterior (front) hip are also active, as are the quadriceps that keep the knee straight against the downward pull of gravity. The muscles at the front of the neck also have to work hard to maintain the upright position of the head. In addition to the functioning of the muscles, the abdominal organs are stimulated by the posture.

Don’t forget to breathe

The breath plays an important role in this. When the breath is held, a hardness pervades the abdomen and prevents what Iyengar considers to be the full benefits to the internal organs. It is therefore important to keep the abdomen as relaxed as possible and to keep the breath moving and soft. Although it is difficult to breathe as deeply in the position as when just sitting, the breathing should still be as relaxed as possible.

Balance, strength and surrender

First, this pose expresses several aspects of the broader yoga philosophy. It is a power pose: the legs, stomach and back must all be strong. Psychological strength is also needed to practice yoga. This is the power of discipline: practice regularly until every moment becomes a practice. Strength is also needed to give up attachment to success in yoga; and to give up the very idea of ​​what yoga is. When one is unclear about the essence of yoga and is in a state of questioning and inquiry, real progress is made. If you are confident in your knowledge, stagnation occurs.

Secondly, this is a balancing position: the muscles must be in balance to keep the student upright, but the stillness of the body and the movement of breathing must also be in balance. Balance is the key to practicing yoga. Without balance the practice may have strength and endurance, but it will lack beauty. Balance is an art. Living a balanced life is difficult at best, but if you do, both calmness and energy will infuse your yoga practice, relationships, and daily tasks.

Practice boat pose variations

There are two basic variations of Navasana: Paripurna and Ardha, Full Boat and Half Boat respectively. In the Full Boat, the arms and legs are closer together and the arms are parallel to the floor (photo 1). In Half Boat, the fingers are interlocked behind the head and the arms and legs are further apart (Photo 5).

There are several aids for the beginning student of Navasana. The wall can be used until the balance improves (Photo 6). Another initial series can be made in the center of the room (photos 2, 3 and 4). The student extends one leg supported by the hands, then slowly bends the knees and attempts to straighten both legs with the hands behind the knees. It may be more comfortable to sit on a folded mat if the coccyx (tailbone) is prominent. A strap can also be used to help open the pose (image 7).

How to practice boat pose

Sit on the floor with your legs straight forward. If desired, place a sturdy mat under the buttocks for padding. As you exhale, swing the legs up with hands on the floor to aid balance.

Keep the legs straight. While feeling the balance, release the arms and place them parallel to the floor, palms facing inward.

Balance for a few seconds and gradually increase the time to 20 seconds.

Keep the breath moving. After developing the skill in the full boat, move to the half boat by increasing the distance from the shoulders and feet and clasping the hands behind the head, as shown in Figure 5. Exhale and lower the legs. Lie back and rest, taking a few breaths before letting go.

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the May-June 1981 issue of Yoga diary. You can find more of our archives here.