Boat Pose anatomy

Boat Pose · Paripurna Navasana · Tư thế con thuyền

Boat Pose mainly works iliopsoas, quadriceps, rectus abdominis, obliques; it stretches hamstrings; multifidus, adductors, serratus anterior stabilize.

Opening the 3D model…

Balance on the sitting bones and lift straight legs so the legs and torso form a V, with the arms reaching forward parallel to the floor. The hip flexors and abdominals work hard.

Muscles in this pose

Working (contracting): Iliopsoas, Quadriceps, Rectus abdominis, Obliques, Transversus abdominis, Erector spinae, Deltoid, Triceps brachii

Stretching: Hamstrings

Stabilizing: Multifidus, Adductors, Serratus anterior, Trapezius, Rhomboid major

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Lifts the legs and holds the torso up
• Quadriceps · Working (contracting): Straightens the knees; rectus femoris assists hip flexion
• Erector spinae · Working (contracting): Keeps the back straight, not collapsed
• Deltoid · Working (contracting): Holds the arms reaching forward
• Adductors · Stabilizing: Squeezes the thighs together
• Rhomboid major · Stabilizing: Opens the chest

Practice cues

• Lift the chest and keep the back straight, not rounded
• Bend the knees if the back collapses
• Squeeze the thighs together; point the toes

Benefits

• Strengthens the abdominals and hip flexors
• Builds back endurance to keep the chest lifted and the spine straight
• Trains balance on the sitting bones

Cautions / contraindications

• Avoid with a disc herniation or acute low back pain
• Avoid in pregnancy or after recent abdominal surgery
• Take care with tailbone pain; sit on a folded blanket

Easier variations

• Bend the knees with the shins parallel to the floor, hands behind the thighs
• Keep the toes on the floor and only lean the torso back

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Plank Pose Phalakasana
• Staff Pose Dandasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Half Boat Pose Ardha Navasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Sage Koundinya Pose II Eka Pada Koundinyasana II

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)