Sanskrit: Navasana

Boat pose is technically a basic yoga posture. If you sit with a compromised posture while working from home, this pose can help with encouraging better posture. This pose requires you to balance on the tripod of your sitting bones and tailbone, encouraging full body awareness. Leveling up in your boat pose can add a more difficult element of work in your core muscles and hip flexors. See below for step-by-step directions for this pose. Make sure to check out the video tutorial on our YouTube Channel


  1. Come seated on your mat with the soles of the feet resting down
  2. Grab the backs of the legs and gently pull your chest up and encourage the inner thighs toward one another
  3. Squeeze the shoulder blades together and begin to hug the naval up and in
  4. Take the toes to the mat and find your balance on the sitz bones
  5. Lean back and let the shins come parallel to the ceiling, all while keeping the chest lifting upward
  6. The belly stays engaged the entire time, allowing the gaze to fall just beyond the toes and hold
  7. Breathe in and out of your nose, ujjayi pranayama