Boat Pose

You Should Feel

Work in your core and hip flexors. Challenge in holding the position. Active engagement through your whole body.

How to Get Into the Pose

• 1Sit with knees bent, feet on the ground to start
• 2Lean back slightly, lift your feet off the ground
• 3Shins parallel to the ground or straighten your legs (more challenging)
• 4Arms reach forward alongside your legs
• 5Chest stays lifted, spine long
• 6Gaze forward

Modifications

• •If core strength is building: Keep knees bent, hands on the ground behind you for support
• •If hip flexors fatigue quickly: Lower feet briefly between holds
• •To deepen: Straighten your legs fully, extend your arms over head, lower your torso closer to the ground