Monday - Saturday 06:30am-8:00pm


Steps to perform Navasana

  • Sit with your knees bent, feet on floor, hands behind you, fingers pointing towards the feet.
  • Lengthen the spine, draw the belly in and widen the collar bones to open the chest.
  • Lean back on the tripod between sitbones and sacrum and lift your feet off the floor, bringing the shins level with the floor.
  • Maintaining the lift through the spine and keep the chest open, arms extend to the front parallel to the floor.
  • When possible straighten the legs out, still keeping the lift through the spine.
  • Breathe deeply and slowly in the final position.



  • Improves core strength.
  • Strengthens the hip flexors and spine.
  • Reduces fat from shoulders, thies and abdomen.
  • Helps to relieve stress.
  • Stimulates digestion.



  • Do not practice Boat Pose if you are currently experiencing headaches, low blood pressure, or diarrhea.
  • Those with heart problems and asthma should not practice the full variation of the pose, but should gradually and softly practice Half Boat Pose instead.
  • Women who are pregnant or menstruating should also not practice Boat Pose.
  • Those with neck injuries can practice this pose with their backs and heads supported against a wall.