Be amazed at the amazing benefits of the boat pose

Boat pose is one of the poses that appear quite often in yoga exercises. This pose works not only the abdominal muscles but also the lower back to help the waist become slimmer.

Boat Pose can bring a lot of health benefits. One of the greatest benefits is that it strengthens your abs and prepares you for difficult yoga poses, such as inversions and hand balances. Let’s see the sharing below with to understand more about the benefits and how to do the boat pose.

What is Boat Pose?

Boat pose (also known as Paripurna Navasana) is one of the advanced yoga poses, requiring the practitioner to keep the body in a state of balance for a certain period of time.

Just like a boat when out at sea, once you lose control, you can easily roll backwards or lean forward if you don’t follow the right technique.

Benefits of Boat Pose

Boat Pose or Paripurna Navasana is a pose that strengthens the abdominal muscles and reduces pressure on the lower back. If maintained regularly, this pose will reduce the risk of lumbar injury and tighten the waist. Specifically, boat pose can help:

  • Increase abdominal muscle strength
  • Reduce pressure in the lumbar spine
  • Helps increase the body’s ability and space to move
  • Prepare for hand balance poses
  • Strengthens hamstrings and inner thighs.

For internal organsthis pose can help:

  • Improve digestive function, cure stomach diseases
  • Increases thyroid and kidney activity
  • Increases the function of the reproductive organs in both men and women.


  • Improve concentration
  • Regulate and control breathing
  • Reduce stress

4 poses to prepare for the boat pose

There will be a few yoga poses that you should practice before doing the boat pose. These poses work as a warm-up to increase the range of motion of the body. Specifically, before practicing, you can practice the sun salutation exercise or practice the following 4 simple postures to strengthen the abdominal muscles, relax the hamstrings and hips:

1. Cat-cow pose

Cat - cow pose

The cat-cow pose has the effect of “warming” the spine and awakening the lower back, preparing the abdominal muscles before entering the “harder” exercise. Take the time to practice the two poses and get a feel for your own body:

  • Start in a crawling position, with your feet and hands touching the ground like a table, keeping your spine straight.
  • Inhale, bend your back as far as you can, raise your head and look up at the ceiling to get into cow pose.
  • Exhale, back up to the ceiling, toward the navel, squeeze the hips to get into the cat pose.
  • Perform these 2 poses continuously at least 3 times.
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2. Downward-Facing Dog Pose

Downward-facing dog pose

Downward facing dog can help relax the hamstrings, strengthen the abdominal muscles to prepare for boat pose:

  • In the cat-cow pose, return to the table pose
  • Inhale and slowly raise your hips, straightening your arms and legs to form an inverted V.
  • Hands shoulder-width apart, feet hip-width apart, both feet on the floor
  • 2 hands press firmly on the floor, stretching the neck
  • Hold the pose for about 5 breaths.

3. Forearm plank pose

Plank forearm

The forearm plank is a fairly strenuous yoga pose that focuses primarily on toning the abs. Most people who have practiced this pose share that they find this pose much more tiring than the usual plank position, especially the abdomen and shoulders.

  • From downward facing dog, shift your legs and shift the weight forward to get into plank.
  • Make sure your back is not too high and your pelvis is not too low
  • Tighten your abs, don’t let your belly drop to the floor, pull your stomach towards the ceiling
  • Hold the pose for 30 seconds to 1 minute.

4. High lunge

High lunge pose

The high lunge helps open the hips, which is important in boat pose. To maintain proper alignment and an even body weight balance, you need to build both strength and flexibility in your hips.

  • From a forearm plank, move your knee to the floor, then bring your right foot forward and place it between your hands. Pick up and lift your back foot off the ground.
  • Use both legs and abs to straighten your upper body, bringing your hands up toward the ceiling.
  • Keep hips square by pulling right hip back and left hip forward.
  • Hold the pose for about 5 breaths and then switch sides.

How to do the boat pose

After you have warmed up your body with the above 4 basic yoga movements, you can start practicing by following these steps:

  • Sit with your back straight, legs straight in front of you, hands on both sides of your body, hands on the floor, fingers pointing towards your feet.
  • Exhale and bend your legs, then slowly raise your legs off the floor at a 45-degree angle. Keep your back straight.
  • Straighten your arms out in front with your legs, parallel to the floor. Open your shoulders and straighten your fingers. If that doesn’t work, keep your hands on the floor next to your hips and keep your balance
  • Keep your back straight, chest slightly raised, lower abdomen tight and hold this position for 10-20 seconds and gradually increase to 1 minute.
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Boat pose

Some notes when practicing the boat pose

When you hold the boat pose for a long time, it is easy to get back fatigue. Therefore, after practicing, you should perform relaxing postures to soothe the lower back.

For better balance, you can lower your knees so that your shinbones are parallel to the floor, or you can place an extra blanket or pillow under your buttocks. When performing, you need to squeeze and lift the abdomen so that they are in the rib cage position, helping to lengthen the back spine.

Who should not practice boat pose?

If you have ever had an injury to the abdomen, thighs or tailbone, you need to be careful when performing this pose.

In addition, pregnant women, people with asthma, diarrhea, headaches, heart problems, low blood pressure, people with insomnia, people who are menstruating, neck injuries are not. should practice.

Reference source

Benefits of Boat Pose + How to Practice it Properly Access date: July 26, 2020

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