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Boat

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Strengthens the abs, obliques, lower back, hip flexors, quads, adductors, upper back and neck.
  • Improves balance.

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, relax 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.

  • Refinements

    Engage your abs and lift your chest to prevent your lower back from rounding.

  • Duration

    Hold the pose for 3-5 breaths, in and out through your nose.

DYNAMIC VARIATION: High To Low Boat
  • 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.
CONTRAINDICATIONS
  • Avoid Boat pose if you have a neck, hip or lower back injury.
MASTER BOAT POSE

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