Boat Pose
- Intermediate
- Yoga
Boat pose holds your body in a V shape, balanced on your sit bones with your shins lifted and your arms reaching forward. Holding the shape trains the abs through a static contraction rather than repeated movement. Beginners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with your knees bent and lean back slightly.
- Lift your feet so your shins are parallel to the floor.
- Extend your arms forward and straighten your legs if you can.
- Balance on your sit bones, chest tall, and hold.
Form cues
- Breathe steadily instead of holding your breath.
- Keep your gaze slightly ahead, not at your knees.
- Press your shoulder blades down your back.
Common mistakes
- Lower back rounds under the hold. Lift your chest and lengthen your spine.
- Shoulders creep up toward your ears. Draw your shoulders down away from your ears.
- Legs shake and drop toward the floor. Bend your knees slightly to hold the shape.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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