Boat Pose. How-to, proper form and tips
Beautiful exercise when done with legs in a straight position, the Boat Pose is a yoga position that works hip flexor, quads and abs.
Video demonstration
(excerpt from 'Deep Core Strengthening Exercise - V-Sit | Fitness'
by FITNESS Magazine)
How to and step by step instructions:
- Sit down with your knees bend and feet flat in the floor.
- Keeping your spine straight, lean back slightly and raise your feet. Use your hands on the floor to get the right balance.
- Extend your arms horizontally, palms facing each other.
- Extend your legs in a 45 degrees elevation.
- Keep your back straight and chest up, also with a 45 degrees incline.
- Body and legs should be in a perfect V position.
- Count the seconds you can hold in a correct position.
Hints & tips:
- Focus on the correct form, not the duration you can hold.
- A mix of balance and strength is needed for the exercise.
Benefits:
- Strengthen your core and hip flexors.
- Opens the chest and increase lung capacity.
Counting & gamification:
- Count the seconds you can hold.
- Start with 15 seconds target but you should be able to reach 60 seconds once prepared.
Muscles worked and body parts involved:
Primary muscles: Abs, Hip Flexor, Quads
Other names
The exercise can be found with other names. Examples are:
- Boat Pose
- Floor V Sit
- Navasana
