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Boat

Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck. It’s also great for improving your balance and can help to alleviate lower back pain.

SKILL LEVEL

  • Intermediate
CATEGORY
BENEFITS
  • Strengthens the lower abs, obliques, lower back, hip flexors, quads, adductors, upper back and neck.
  • Improves balance.
  • Can help to alleviate lower back pain.

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 in Boat pose.

  • 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 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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