The boat stretch (Boat Pose or Navasana) is a yoga and Pilates hold where you balance on your sit bones with your legs and torso lifted, forming a V-shape. It is essentially the same as the V-sit and builds anterior core, hip flexor, and quad strength while teaching balance and engagement.
Muscle Group
Core, Hip Flexors
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds anterior core strength
- Strengthens hip flexors and quads
- Develops balance and body control
- Foundational yoga and Pilates pose
- No equipment needed
- Improves digestion through abdominal compression
How to perform
- Sit on the floor with knees bent and feet flat. Lean back slightly so you balance on your sit bones.
- Lift both feet off the floor. Extend your legs straight at roughly 45 degrees.
- Extend both arms forward at shoulder height, parallel to your legs.
- Body forms a V-shape with torso and legs.
- Brace your core hard. Keep your back as flat as possible — no rounding.
- Lift your chest. Engage your hip flexors and quads.
- Hold for 15 to 30 seconds, building up to 60 seconds.
- Lower with control. Repeat 2 to 4 sets.
FRONT VIEW
BACK VIEW
Abs
Primary
Hamstrings
Primary
Lower Back
Primary
Quadriceps
Primary