Five Pillars Yoga

Yoga Lab: Boat Pose

Master Parippurna Navasana (AKA Full Boat Pose) in 3 Steps

Boat Pose is a deep core activator you can practice anywhere. It doesn’t matter whether you have 5 minutes during your work break or have carved out an hour for your yoga practice, this incredible pose can build core strength and boost your self-esteem anytime, anywhere. It is easy to practice for beginners and advanced practitioners can #GoDeep with variations.

Boat Pose is a total body workout, building core strength through the front and back of the body—plus it tones the muscles of your arms and legs. 

Sanskrit: Navasana

Nava = Boat
Asana = Pose

Step 1:

From a seated position with your knees bent and feet planted on the floor, activate your belly by drawing the naval in toward the spine. Lift your feet up so your shins are parallel to the floor. Begin by holding onto the backs of your thighs to support yourself. Lift through your heart and allow your shoulder blades to glide down your back.


Step 2:

Once Step 1 starts to feel easy, begin to activate your arms and reach forward. Send energy through your fingers and allow your hands to face each other. Keep your neck in line with your spine, and gaze forward & up slightly. Continue to activate your core by drawing your lower belly down and in toward the spine.


Step 3:

When you’re feeling strong and ready to #GoDeeper, you can hold on behind your thighs as you straighten your legs, creating a ‘V’ shape with your body. Keep your heart lifted, core activated, shoulders relaxed, and neck in line with the spine.


 Parippurna Navasana (AKA Full Boat Pose)

You may find yourself in full boat pose the very first time you try this, though most of us will stick with Steps 1, 2 & 3 for several weeks or even months of dedicated practice before we move into Parippurna Navasana with integrity. Once you are ready, move from Step 3 into the full expression of your posture by activating your arms and reaching forward. Avoid rounding your lower back or collapsing in your chest—these are signs that practicing longer in Steps 2 & 3 may be beneficial. Once you are experiencing the full expression of the pose, maintain your integrity for 5 deep breaths before releasing the posture. Practice 3-5 times throughout the day for maximum benefits!


  • *Builds core strength through front and back body 
  • *Tones muscles of arms and legs  
  • *Can improve posture 
  • *Relieves stress and stimulates thyroid
  • *Improves digestion
  • *Supports kidney, intestines & prostrate for men
  • *Builds focus and concentration
  • *Boosts confidence and self-control


  • *Recent or chronic injury to abdomen, hips, shoulders
  • *Nausea, diarrhea or digestive issues