Boat Pose

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Practice on any comfortable floor surface with enough space to extend your legs. A yoga mat provides cushioning for your sit bones, but a folded towel or blanket works well too.

yoga mat or towelfolded blanket for cushioning

💡 Pro tip: Position yourself near a wall initially so you can lightly touch it with your feet for balance support while building strength

Gym Setup

Yoga mat in an open floor space with room to extend legs forward

Safety: Avoid this pose if you have lower back injuries, herniated discs, or are pregnant; consult with an instructor for modifications

💪 Muscles Worked

Rectus AbdominisHip FlexorsTransverse AbdominisObliquesQuadriceps

⭐ Why This Exercise?

Boat Pose builds exceptional core strength and endurance while improving balance and hip flexor strength. This pose enhances digestive function, stimulates the kidneys and thyroid, and develops mental focus and determination through sustained muscular engagement.

Make It Easier

Regressions for building up strength

1. Half Boat Pose with Bent Knees

yoga mat

Reduces hip flexor and core demand by keeping knees bent and shins parallel to floor

2. Reclined Boat Pose

yoga mat

Leaning torso further back reduces intensity and allows focus on leg lift with less core engagement

3. Supported Boat with Hands Behind Thighs

yoga mat

Using hands to hold behind thighs provides support while building strength and balance

Make It Harder

Progressions for advanced athletes

1. Boat Pose with Extended Arms

yoga mat

Removing arm support and reaching forward increases core stabilization demands

2. Low Boat Pose

yoga mat

Lowering torso and legs closer to the ground significantly increases abdominal engagement

3. Boat Pose to Low Boat Pulses

yoga mat

Dynamic movement between high and low boat adds muscular endurance and control challenges

↕️ Similar Movements

Hollow Body Hold

Similar isometric core position with posterior pelvic tilt and spinal flexion

V-Ups

Dynamic version that moves in and out of a boat-like position

Seated Forward Fold

Complementary counter-pose that stretches the hamstrings and releases the hip flexors

Plank Pose

Alternative isometric core strengthener with different spinal alignment

Dead Bug

Supine core exercise that similarly challenges hip flexor and abdominal coordination

Form Checklist

✓Balance on your sit bones, not your tailbone or lower back

✓Lengthen through the spine, lifting the chest rather than rounding forward

✓Draw the lower belly in and up to engage deep core muscles

✓Keep shoulders relaxed away from ears with chest open

✓Gaze toward toes to maintain neutral neck alignment

✓Breathe steadily and deeply despite the muscular challenge

Common Mistakes

•Rounding the spine excessively instead of maintaining length through the torso
•Holding breath or shallow breathing due to muscular tension
•Rolling too far back onto the sacrum instead of balancing on sit bones
•Tensing shoulders and neck instead of keeping them relaxed
•Letting legs splay apart instead of keeping them together and engaged

📈 When to Progress

Progress when you can hold proper Boat Pose with straight legs and lifted chest for 30-45 seconds with steady breathing, maintaining balance on sit bones without rounding the spine or straining the neck