Boat Pose
Navasana
Sanskrit
Navasana
English
Boat Pose
Spanish
Postura del Barco
Category
Core
Level
Intermediate
Benefits
- Strengthens core, hip flexors, and spine
- Improves balance and digestion
- Builds focus
Contraindications — when to avoid or modify this pose
- Low back injury
- Pregnancy
- Diarrhea
- Heart conditions
- Headache
- Insomnia
- Osteoporosis or osteopenia (avoid deep hip flexion under load)
Muscles worked
Contract / work (engaged)
- Core / abdominals
- Hip flexors
- Quadriceps
Stretch / lengthen (released)
- Hamstrings
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
Osteoporosis/osteopenia caution added from the site creator's course material on joint stability (Round 3).
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.