Whether you’re diving into yoga to build a stronger core or just exploring new poses, Low Boat Pose (Ardha Navasana) is a challenging but accessible posture that will fire up your abs, improve posture, and sharpen mental focus. In this tutorial, we’ll break down how to do Low Boat Pose safely and effectively, with step-by-step guidance, tips, and variations.
What Is Low Boat Pose?
Low Boat Pose is a core-focused yoga pose where you balance on your sacrum (the bony part at the base of your spine) while hovering your upper body and legs just off the ground. It’s a lower variation of the more well-known Boat Pose (Navasana), and it requires deep engagement of your abdominal muscles and hip flexors.
Benefits of Low Boat Pose
- Strengthens the core, hip flexors, and quads
- Improves balance and focus
- Enhances postural alignment
- Builds stamina and discipline through breath control and endurance
Step-by-Step Instructions
1. Start on your back
Lie flat on your yoga mat with your legs extended and arms resting by your sides.
2. Engage your core
Draw your belly button in toward your spine. Think about drawing everything inward and upward to stabilize your midsection.
3. Lift your upper body and legs
- Raise your head, shoulders, and upper back off the mat.
- Simultaneously, lift your legs about 6 inches off the ground.
- Keep your arms extended alongside your body or reach them forward for an extra challenge.
*Tip: Your lower back should stay pressed into the mat at all times. If it arches, lift your legs a little higher or bend your knees slightly.
4. Find your breath
Breathe slowly and steadily. Inhale through your nose and exhale through your mouth or nose. Keep your gaze forward and your face relaxed.
5. Hold the pose
Aim to hold for 20–30 seconds to start, gradually building up to 1 minute as your strength improves.
Common Modifications & Variations
- Beginner Modification: Bend your knees into tabletop position to reduce strain while maintaining core engagement.
- Supportive Version: Place your hands under your tailbone for added lower back support.
- Advanced Variation: Add a slow rock back and forth, side to side, or pulse your legs up and down for dynamic core work.
Common Mistakes to Avoid
- Arching your lower back
- Holding your breath
- Tensing your shoulders or jaw
- Raising the legs too high (defeats the purpose of the “low” boat)
Focus on quality over quantity. Even 10–15 seconds with good form is better than a minute of strain.
Wrap-Up: Practice With Intention
Low Boat Pose might look simple, but it requires focus, strength, and control. Incorporating this pose regularly into your yoga or workout routine will help you build serious core strength and deepen your mind-body connection. Practice it consistently, and you’ll feel the burn—and the benefits.
