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Boat Pose
Navasana — Builds core and hip-flexor strength and challenges balance.
How to do it
Sit, lean back slightly, and lift the feet so the shins are level (or legs straight for more challenge), reaching the arms forward.
Benefits
Builds core and hip-flexor strength and challenges balance.
Cautions
Skip with lower-back problems, pregnancy or recent abdominal surgery. Keep the spine long rather than collapsing at the waist; bend the knees to make it easier.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 21 kcal |
| 10 min | 42 kcal |
| 20 min | 84 kcal |
| 30 min | 126 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Plank Pose
Builds core, shoulder and arm strength and teaches whole-body stability.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Boat Pose?
Builds core and hip-flexor strength and challenges balance.
Who should be careful with Boat Pose?
Skip with lower-back problems, pregnancy or recent abdominal surgery. Keep the spine long rather than collapsing at the waist; bend the knees to make it easier.
How many calories does Boat Pose burn?
Roughly 4.2 calories a minute for about a 70 kg adult, so around 42 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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