Fitness
Its an exerciseanda stretch.
According toAnna Rillahan, an RYT-500 yoga teacher, boat pose is an effective way tostrengthen your core muscles.
Think of this exercise as a one-stop shop that offers multiple benefits.
Below, yoga instructors explain how to do boat pose, as well as how to modify the move.
How To Do Boat Pose
Here, Stephanopoulos explains how to do boat pose using good form.
- Start in a seated position with your feet flat on the floor and your knees bent.
Engage your core as you slowly lean back on your sits bone.
Bring your spine to a 45-degree angle.
When you feel steady, lift one foot off the mat and then the other.
Lift your legs until your shins are parallel to the floor.
Flex your feet and hold this position.
If you’re able to, bring your arms overhead and spread your fingertips wide.
Lower your shoulders away from your ears.
Hold for three to five breaths.
Find balance and stability before attempting to lift both feet simultaneously, Rillahan adds.
you could also hold your hands behind your knees to help stabilize as you lift your feet up.
As you get into the pose, its also important to double-check your chest stays open and lifted.
This will help you maintain proper alignment and ensures an effective engagement of your core, Rillahan says.
For the finishing touch, pay attention to your neck.
Rillahan suggests looking straight ahead so you dont twist or strain your neck muscles by looking up or down.
When done in perfect form, youll be able to reap all the core-strengthening benefits of the move.
Sources:
Anna Rillahan, RYT-500 yoga teacher
Stella Stephanopoulos, yoga teacher at Equinox and CorePower Yoga
