Boat Pose

A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk.

How to do it

1. Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs.
2. Lean back until you balance just behind the sit bones and lift the chest so the spine stays long.
3. Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat.
4. Reach the arms forward beside the legs and hold the position for the prescribed time.
5. Lower the feet under control to finish.

Tips

• Keep the chest lifted; the moment the back rounds, bend the knees again.
• Hold behind the thighs if the hamstrings limit you more than the core does.
• Breathe steadily instead of bracing against a held breath.

Muscles

Primary: Hip flexors, Abs

Secondary: Erector spinae, Quadriceps