Boat Pose is a seated balance on the sit bones with the feet lifted. It is a core strengthener, and Erin offers several ways to hold it so everyone has a version that works.
How to do Boat
- Sit with your knees bent and your feet on the floor.
- Lean back slightly and lift your feet off the floor.
- Keep your chest lifted and open.
- Hold the backs of your thighs, or reach your hands toward your feet.
- Straighten your legs only if you can keep your chest lifted.
Common mistakes
- Rounding the back and sinking into the low back.
- Straightening the legs at the cost of collapsing the chest.
Make it easier
- Keep your toes on the floor, or hold the backs of your thighs.
- Keep your knees bent with your shins parallel to the floor.
Practice Boat in a free class
86 of Erin's classes include Boat. These are the most practiced. The time shows where it comes up.
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
30 Minute Power Yoga Class
Yoga for Strength & Tone Class
30 Minute Power Yoga Class
Detox Flow 45 min Yoga Class
30 Minute Power Vinyasa Yoga Class
Yoga for Runners (and Everyone Else!)
Constant Flow Yoga Class - 30 Minutes
Morning Boost Yoga Class
Cardio Core: 20 min Yoga Class
Flow & Stretch Yoga ClassBoat: common questions
How do you do Boat?
Sit with your knees bent and your feet on the floor. Lean back slightly and lift your feet off the floor. Keep your chest lifted and open. Hold the backs of your thighs, or reach your hands toward your feet.
Is there an easier version of Boat?
Yes. Keep your toes on the floor, or hold the backs of your thighs. Keep your knees bent with your shins parallel to the floor.
What are the most common Boat mistakes?
Rounding the back and sinking into the low back. Straightening the legs at the cost of collapsing the chest.
Where can I practice Boat in a free class?
86 free Five Parks Yoga classes include Boat. The most practiced is Vigorous Vinyasa Flow Yoga Class (30 min).
Move within what feels right for your body, and check with your doctor if you have an injury.
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