Navasana | Boat Pose

The Mythology

Navasana, from the Sanskrit word “Nava” meaning “boat,” and “Asana” meaning “pose,” is commonly known as Boat Pose. The posture resembles a boat balanced on water, symbolizing strength, steadiness, and inner navigation.

In yogic symbolism, boats often represent a vessel of transformation and spiritual journey, moving from ignorance to enlightenment. In Hindu mythology, Lord Vishnu is said to have taken the Matsya (fish) avatar and guided a boat carrying sages and the Vedas through the great flood to safety and knowledge. Similarly, Navasana invites us to find our center and balance amid the waves of life, using our core strength as our compass.

How to Perform Navasana (Boat Pose)

1. Starting Position: Sit on the floor with your legs extended in front of you in Dandasana (Staff Pose). Keep your spine tall and chest open.

2. Lift the Legs: Bend your knees and lift your feet off the floor, bringing your shins parallel to the ground. Find your balance on your sitting bones.

3. Extend the Arms: Reach your arms forward at shoulder height, palms facing each other.

4. Straighten the Legs (Optional): If you feel strong and balanced, begin to straighten your legs into a “V” shape. Keep your chest lifted and avoid rounding your spine.

5. Engage the Core: Activate your abdominal muscles and keep your breath steady. Gaze forward and hold the pose for 5–10 breaths.

6. Release: Exhale and gently lower your legs and arms to return to a seated position.

Modifications:

• Keep knees bent if straightening the legs is too intense.

• Hold the backs of your thighs for support.

• Sit on a folded blanket to tilt the pelvis forward for better alignment.

• Lean back at wall if balance as an issue

• Using yoga strap to keep the legs lift

Benefits of Navasana

1. Strengthens the Core: Builds abdominal strength and tones the lower belly.

2. Improves Balance and Stability: Enhances body awareness and equilibrium.

3. Supports Digestion: Stimulates abdominal organs, improving digestive function.

4. Tones the Hip Flexors and Spine: Builds strength in the hip flexors, lower back, and spine.

5. Boosts Energy and Focus: Increases vitality by activating the solar plexus (Manipura) chakra.

6. Develops Mental Resilience: Encourages patience and focus during moments of challenge.

7. Improves Postural Awareness: Reinforces upright alignment and spinal integrity.

Disclaimer

• Avoid this pose if you have lower back pain, spinal disc issues, or hernias.

• Individuals with heart conditions, high blood pressure, or recent abdominal surgery should consult a physician before practicing.

• Pregnant individuals should avoid deep abdominal engagement and can practice restorative alternatives.

• Always warm up with gentle core activations and hip openers before attempting full Navasana.

• If you feel strain in the lower back, return to a modified version and build strength gradually.

The Role of Navasana in Well-Being

Navasana teaches us the value of inner strength, balance, and centeredness. Just like a boat must stay steady in water, we must find stability within ourselves despite external movement and change. This posture encourages self-discipline, confidence, and resilience—reminding us that strength arises not just from muscle but from stillness and focus in the face of challenge.

Affirmation for Navasana

“I am centered, strong, and steady. I navigate life’s waves with calm and clarity.”

Practicing Navasana regularly helps cultivate willpower, balance, and determination, qualities that support both physical wellness and emotional resilience in everyday life.