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The Boat Pose
This
yoga-inspired exercise strengthens the abdominal and lower back muscles as well
as the quadriceps, muscles in the front of the thighs. It also develops balance.
It is called the "boat pose" because your body is resembles a boat while your
arms resemble the oars.
Equipment
Exercise mat.
Exercise
Technique
- Sit
with knees bent, legs together, feet flat on the mat, and hands beside your
knees with your palms facing inward.
- Tighten
your abdominal muscles and lean backwards as you lift your feet off the mat.
Your arms will straighten out in front of you.
- Keep
your back straight as you balance on your buttocks.
- Keep
breathing as you hold the pose for eight to ten seconds.
- Slowly
bring your feet down towards the floor.
Performance
Tips
- Keep
your abdominal muscles tight with your back straight as you lean backwards.
Avoid slouching. Your abdominals and lower back are working as stabilizers
to maintain the position of your trunk.
- Only
lift your feet as far back as you can maintain a straight back.
- When
you get stronger, try contracting the front of your thighs and straightening
the legs.
- This
is an advanced exercise. Beginners should avoid it.
- If
you feel any sort of pressure or pain on your lower back or your tailbone
(coccyx), avoid this exercise.
Repetitions:
Do four to six repetitions (hold each repetition for 8 to 10 seconds).
Go to Common Exercises...