Boat Pose – Paripurna Navasana

Strengthens the abdominals, back and thighs

Key Benefits

  • Strengthens the back, abdominals and quadriceps
  • Improves concentration
  • Aids digestion


Sit with your feet flat on the floor in front of you with your knees bent into your chest. Inhale; draw your navel in towards your spine and work your low back forwards. Hold your outer ankles with a firm grip. Lengthen your spine as you lift your toes slightly off the mat to come and balance on your sitting bones.

Exhale; relax your shoulders down and back. Your spine is lengthening, crown of the head is lifting; your core stays strong at all times.

Inhale; straighten your legs out in front of your body, aiming to create a ‘V’ shape.

Hold for 5-10 breaths. Repeat up to 3 times.

To come out of the pose: inhale, keep your chest lifted; bend your knees to slowly come back down to sitting with the soles of your feet on the floor.

Modifications & Variations

For an easier version try any of these options:

  • Bend your knees and place your hands behind them
  • Bend your knees; hands are alongside your knees
  • Place your feet against a wall to help you balance
  • Place your shoulders against a wall for balance