Boat Pose (Navasana): How to Do It, Benefits & Cautions
A seated V shape that lifts the torso and legs to strengthen the core.
Level: Intermediate · Hold: 30 seconds · Type: Seated, Core · Target areas: Core & Abs
Benefits ✨
- Strengthens the abdominals and core
- Works the hip flexors
- Improves focus and balance
Step by step 🧘
1) Sit with knees bent, holding the backs of your thighs.
2) Exhale, lean back slightly, and lift your feet off the floor.
3) Raise your shins parallel to the floor and keep your back straight.
4) If possible, extend your arms forward and balance with your core.
Breathing and cautions 🌬️
Exhale to lift the legs and balance with your core.
- Bend the knees to lower the intensity if the back rounds
How Yoga Play recognizes Boat Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Lean back and lift your chest
- Lift your legs up into a V
Joint angles read from the sample photo above: knee about 151°, hip about 54°, elbow about 166°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Seated Forward Bend
A calming forward fold over extended legs while seated.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Boat Pose?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Boat Pose suitable for beginners?
Boat Pose is an intermediate pose. Warm up with basic poses first, and reduce the range or use props if it feels like too much.
How does Yoga Play check Boat Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.