Core and hips
7 Boat Pose variations, from gentlest to strongest
Also called navasana, boat pose yoga, seated core hold.
A seated balance on the sitting bones that trains the front of the trunk. The versions differ in how much leg is in the air, which is the whole difficulty scale.
Start here
The list runs from the most supported version to the most demanding. Navasana: Chair Boat Pose is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Stability / Core · 45 to 90 seconds
Navasana: Chair Boat Pose
Strengthens your belly and core without getting on the floor and without loading your back.
Make it work for you: Hands gripping the chair sides. Lift one leg only. Low lift
2 · Stability / Core · 20 to 45 seconds
Navasana: Seated Core Lean Back
The most accessible core lean-back: simply leaning your trunk back slightly while seated builds abdominal engagement with minimal load on your spine.
Make it work for you: Hands on floor
3 · Stability / Core · 20 to 45 seconds
Navasana: Toes on Floor
Feet resting on the floor provide an anchor that makes this core exercise much more manageable, offering a gentle entry point for building abdominal strength.
Make it work for you: Lean back
4 · Stability / Core · 20 to 45 seconds
Navasana: Supported
A supported version of boat pose that reduces the load on your lower back and hips, offering a gentle way to build core strength with extra stability.
Make it work for you: Toes on floor. Lean back
5 · Stability / Core · 20 to 45 seconds
Navasana: Bent Knee
Bent knees reduce the demand significantly, making this core-strengthening exercise more accessible while still building meaningful trunk stability and motor control.
Make it work for you: Toes floor. Lean back
6 · Stability / Core · 20 to 45 seconds
Navasana: One Leg Extended
The asymmetrical leg position creates an advanced core challenge that builds targeted strength and helps address side-to-side imbalances in your trunk stability.
Make it work for you: Both legs bent. Both bent
7 · Stability / Core · 20 to 45 seconds
Navasana: Classic
A strong core-strengthening pose that builds deep abdominal endurance and hip flexor strength, developing the motor control that supports your spine during challenging activities.
Make it work for you: Bent knee. Toes floor. Reduce hold time
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.