My lower back hurts in this pose, what should I change?

Bend your knees and keep your feet closer to the floor until your core strength builds, that takes pressure off your lower back.

How long should I hold Boat Pose?

Start with 10-15 seconds and build up to 30-60 seconds as your core strength improves.

Naukasana

Boat Pose

Naukasana, or Boat Pose, is a core-strengthening posture where you balance on your sitting bones with legs and torso lifted into a V-shape, building abdominal and hip-flexor strength.

How to do Boat Pose

1Sit with knees bent, feet flat on the floor.
2Lean back slightly, lift your feet off the floor, and balance on your sitting bones.
3Straighten your legs to a comfortable height, forming a V-shape with your torso.
4Extend your arms forward, parallel to the floor, and hold for 15-30 seconds.

Benefits

Strengthens core, hip flexors and lower back
Improves balance and stability
Builds functional strength that supports other strength-training movements

Precautions

Bend your knees if straightening your legs strains your lower back
Avoid during pregnancy or with recent abdominal surgery

Helps with

Functional & Strength Training Weight Loss / Gain

Frequently asked questions

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