Strength Training · Yoga
Boat Pose
Boat Pose is a seated balance with your torso and legs lifted into a V shape. It trains abdominal strength and hip-flexor endurance while you hold your body steady.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Sit with your knees bent and feet flat on the floor.
- Lean your torso back slightly with your chest lifted.
- Lift your feet until your shins are parallel to the floor.
- Reach your arms forward alongside your knees, palms facing inward.
- Straighten your legs diagonally upward.
- Hold the V-shaped position, balancing on your buttocks.
- Bend your knees to bring your shins back toward parallel.
- Lower your feet to the floor to release the pose.
Form cues
- Breathe steadily throughout the hold.
- Lengthen through the crown of your head.
- Keep your thighs close together.
Common mistakes
- Rounding your lower backKeep your knees bent or support your thighs with your hands so you can maintain a long spine.
- Shrugging your shouldersRelax your shoulders away from your ears rather than tensing them to keep your arms raised.
Safety
Forcing straight legs or holding past fatigue can strain your lower back or hip flexors. Losing balance can tip you backward onto the floor.
- Practice on a firm, lightly padded surface with clear space behind you.
- End the hold when you begin rocking or cannot control your position.
- Stop if you feel sharp pain or pinching in your back or hips.
If you have ongoing back or hip pain, ask a physiotherapist whether a supported, bent-knee version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- No rest timer