Boat Pose
Strengthen your core and improve balance with Boat Pose! A challenging & effective exercise for a stronger you.
The Boat Pose mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Boat Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Boxer Muscle (serratus anterior)
Boat Pose Variations and Alternatives
How to do the Boat Pose
Start by sitting on the floor or a yoga mat with your knees bent and feet flat on the ground.
Keep your spine straight and lean back slightly, finding your balance on your sit bones.
Inhale and engage your core muscles to prepare for the pose.
Exhale and lift your feet off the floor, bringing your shins parallel to the ground. This is the half-boat pose (Ardha Navasana) as the intermediate stage.
For the full Boat Pose, extend your arms forward so they are parallel to the floor or holding onto the thighs for support.
If you feel stable, straighten your legs, bringing your body into a 'V' shape.
Keep your back straight, chest open, and shoulders down, away from your ears.
Hold this pose, focusing on balancing and maintaining core engagement. Gaze can be forward or up towards the toes.
Aim to hold the pose for 10-30 seconds, working up to 1 minute as you gain strength.
To release, exhale and return your feet to the floor, and relax the arms.
Always perform this exercise in a controlled manner to prevent back strain, and avoid holding your breath.
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Boat Pose FAQs
What muscles does the Boat Pose work?
The Boat Pose mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Boat Pose?
None. The Boat Pose is a bodyweight exercise, so you can do it anywhere.
What are some Boat Pose variations and alternatives?
Similar exercises include the Ardha Matsyendrasana Pose, Boat Stretch, Bow Pose and Corpse Pose Savasana.
Training calculators
Work out the numbers behind your training before your next session.