How to Do Boat Pose in Yoga (Navasana) - Free Online Yoga Video with Natasha Rizopoulos

Updated:

June 29, 2020

Original:

August 28, 2016

For efficient, one-stop shopping core stabilization, master yoga teacher Natasha Rizopoulos looks to Navasana.

Also known as Boat Pose, this yoga posture works the transverse abdominus, the erector spinae, and the hip flexors. When fully integrated, these muscles stabilize the core, and keep the spine in proper alignment.

How to Prepare for Navasana (Boat Pose)

To make Navasana more accessible, Natasha recommends practicing it alongside a few preparatory poses. Follow along with her precise alignment instruction in the video below, and then start incorporating Navasana holds into your regular practice!

Start with shorter holds to refine your alignment, and then work your way all the way up to full minute holds—these can be done several times throughout your practice to amp up results.

In addition to strengthening the abdomen, hip flexors, and spine, Navasana stimulates the kidneys, thyroid and prostate glands, and intestines.

It improves digestion, and can even help to relieve stress. With regular practice, this yoga posture will boost your arm balance and inversion practice, as well as bring greater fluidity and control to your transitions. Enjoy these benefits and more with regular practice of this fundamental yoga pose.

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