Boat Pose. How-to, proper form and tips

Boat Pose icon

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

How to and step by step instructions:

  1. Sit down with your knees bend and feet flat in the floor.
  2. Keeping your spine straight, lean back slightly and raise your feet. Use your hands on the floor to get the right balance.
  3. Extend your arms horizontally, palms facing each other.
  4. Extend your legs in a 45 degrees elevation.
  5. Keep your back straight and chest up, also with a 45 degrees incline.
  6. Body and legs should be in a perfect V position.
  7. 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.


  • 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 , Secondary

Primary muscles: Abs, Hip Flexor, Quads

Other names

The exercise can be found with other names. Examples are:

  • Boat Pose
  • Floor V Sit
  • Navasana

Muscle: Abs

Muscle: Hip Flexor

Muscle: Quads

Collection: L Sit Friendly