Boat pose yoga

Step by step

  • Feet on the floor, knees bent. Place your hands behind your legs and lift your chest as you inhale.
  • Draw your lower abdomen in and engage your inner thighs.
  • Lift your toes to approximately knee height by tucking your toes behind your back.
  • Bring your arms parallel to the floor
  • Straighten your legs to go further.
  • Continue to breathe for ten breaths after 2-5 breaths.
  • On an exhalation, bring your feet to the floor and sit up straight with your spine. Hold on to your legs while you take a few breaths.

Beginners’ Tips

  • Imagine zipping up tight jeans and closing the button to draw your lower abdomen in.
  • Keep your hands behind your knees rather than bringing your arms in parallel.
  • Place a block in between your legs to activate the inner thighs.
  • To achieve the full Boat Pose, you can begin by wrapping a strap around your soles to straighten your legs. This support allows you to hold the position for longer.


  • Strengthens hip flexors, spine, and core
  • Improves digestion

Watch out for

  • Both your lower abdomen and back muscles should be engaged.
  • Keep your chest open to avoid rounding in the shoulders and upper back.
  • Breathe through the challenge.


  • Test your balance. Once you are in the pose, start rocking your boat by waving your legs and arms from side to side. Smile!
  • You can try some variations by holding the block with your block between your legs or holding a piece of wood between your hands and raising your arms to add an extra challenge.


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