Boat Pose

A yoga pose and core isometric hold where you balance on your glutes with your torso and legs raised, forming a V shape.

Instructions

1. Sit on a mat with your knees bent and feet flat on the floor.
2. Lean slightly back, placing your hands on the ground behind you with fingers pointing toward your feet.
3. Engage your core muscles and lift your feet off the ground so your shins are parallel to the floor.
4. Gradually straighten your legs, raising them toward a 45-degree angle from the ground.
5. You can keep your hands on the ground for support or extend them forward alongside your legs.
6. Keep your chest lifted and gaze forward, avoiding rounding through your spine.
7. Hold this V position, maintaining steady breathing throughout.
8. If more challenging, extend your legs completely; for easier variations, keep knees bent.

Tips

• This is an isometric core hold, so focus on quality of position rather than duration
• Beginners can practice by keeping knees bent and hands supporting
• Your upper back and shoulders should remain somewhat open and supported
• Breathe steadily—holding your breath creates excessive tension
• Modifications include keeping one or both feet on the ground
• Progress by holding longer or straightening legs more completely