Boat pose (beginner version) is a challenging, core-stabilising yoga pose that strengthens the deep abdominals, obliques, hip flexors and lower back, while improving your balance. It’s a true test of core strength, and building that strength is one of the best things you can do to support your lower back and improve stability in your sport.
BOAT POSE BENEFITS
- Builds deep core stability—strengthening the abs, obliques and lower back.
- Strengthens the hip flexors as you lift your legs off the mat without support, and the quads when your legs are straight.
- Strengthens the upper back as you draw your shoulder blades together.
- Improves balance.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Sit with your knees bent and your feet together, flat on the mat. Hold onto the backs of your thighs and lean back slightly.
- Action
Inhale, lift your chest, pick up your feet and balance on your sitting bones. Exhale, settle into the pose. Bring your toes up to eye-line, let go of the backs of your legs, draw your shoulder blades towards each other and turn your palms up to the sky in Boat pose. Straighten your legs if you can.
- Refinements
Engage your abs and lift your chest to keep your lower back from rounding.
- Duration
Hold the pose for 3-5 breaths, in and out through your nose.
DYNAMIC VARIATION: High Boat To Low Boat Pose
- To increase the intensity of the pose, place your fingertips a few inches behind you on the mat. Inhale, lengthen into Low Boat. Exhale, lift back up. Repeat 3-5 times.
VARIATION: Boat Pose Twist
- From Boat pose, bring your palms together at your chest. Take a deep breath in. Exhale, twist your ribcage to the left, taking your hands past your left leg. Inhale back to centre. Exhale, twist to the right. Repeat 3-5 times on each side, keeping your chest lifted throughout.
CONTRAINDICATIONS
- Avoid Boat pose if you have a neck, hip or lower back injury, or you’re pregnant.
MASTER BOAT POSE
If you’d like to practise Boat pose as part of a sequence, watch Total Core Strength—a 15-minute guided practice designed to activate and strengthen your core. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
Thank you I hope this works for my arthritis!