Sail With the Boat Pose
Learn and practice the Boat Pose to build core strength, balance, and focus by pretending to be a sailing boat while breathing and holding safely.
Step-by-step guide to Sail With the Boat Pose
Step 1
Put on comfortable clothes.
Step 2
Lay your mat or towel flat on the floor in a clear space.
Step 3
Sit tall on the mat with your knees bent and your feet flat on the floor.
Step 4
Place your hands gently behind your knees or palms on the floor beside your hips.
Step 5
Lift your chest and lengthen your spine to sit up taller.
Step 6
Take one slow deep breath in through your nose.
Step 7
Slowly lean back a little until your belly muscles start to feel tight.
Step 8
Lift both feet off the floor with knees bent so your shins are parallel to the floor making a "boat" shape.
Step 9
Reach your arms forward at shoulder height like the sails of a boat.
Step 10
Hold the pose while breathing slowly in and out for three gentle breaths.
Step 11
Slowly lower your feet to the floor and sit up tall to rest.
Step 12
Repeat the pose two more times practicing steady breathing and balance each time.
Step 13
Share your finished creation on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use instead of a mat or towel if we don't have one?
Use a folded blanket, rug, or carpeted spot in place of 'Lay your mat or towel flat on the floor' so the child's tailbone and hips are cushioned.
My child keeps wobbling or can't lift both feet—what should we try?
If they wobble or can't lift both feet in the 'Lift both feet off the floor' step, have them keep feet on the floor with hands behind the knees (step 4), lean back more slowly until the belly muscles feel tight, or practice bracing the lower back against a wall for balance.
How can we adapt the pose for younger children or make it harder for older kids?
For younger children, keep knees bent with feet on the floor and hold for one breath while you support their back or hold hands, and for older kids, straighten the legs into full Boat Pose and increase the hold to five breaths or do extra repeats beyond 'repeat the pose two more times'.
How can we make the activity more fun or challenging?
To personalize or raise the challenge, place a small stuffed animal on the belly while holding the 'sail' arms (step 7) for three breaths, play calming music during the 'Hold the pose while breathing slowly in and out for three gentle breaths' step, or straighten legs and add more rounds before sharing your finished creation on DIY.org.
Watch videos on how to Sail With the Boat Pose
Boat Pose | Cosmic Kids Yoga Pose Universe | Kids Workout
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Boat Pose | Cosmic Kids Yoga Pose Universe | Kids Workout
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Facts about yoga for kids
⚖️ Regular practice of balance poses like Boat improves body awareness and stability — kids often notice gains in weeks.
💪 Boat Pose strengthens both the abdominal and lower-back muscles, which support a healthy spine and better posture.
🌬️ Coordinating steady inhales and exhales while holding the pose calms the nervous system and sharpens attention.
🧘 Holding Boat Pose for about 10–30 seconds builds core endurance and helps improve focus; try 2–3 gentle rounds.
🚣♀️ Navasana literally means "boat" in Sanskrit — the pose makes your body look like a tiny sailing boat!
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