Boat Pose

Posted by on Feb 6, 2014 in Pilates Exercise of the week | Comments Off on Boat Pose

Boat Pose

Boat Pose


1) Sit with legs straight in front. Press hands on the floor behind your hips, fingers pointing toward the feet, and strengthen the arms. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lift your pubis toward your navel. Slowly legs. Spread straighten knees, raising the tips of toes slightly above the level of your eyes.

2) Stretch arms alongside the shoulder blades across your back & reach strongly out through the fingers. Keep the hands on the floor beside your hips or hold on to the backs of your thighs.

3) Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

4) Stay in the pose for as long as you can (up to a minute). Release the legs with an exhalation & sit upright on an inhalation.


  • Strengthens abdomen
  • Strengthens hip flexors
  • Strengthens spine
  • Stimulates kidneys
  • Stimulates thyroid
  • Stimulates prostate glands
  • Stimulates intestines
  • Improves digestion


  • Asthma
  • Headache
  • Heart Problems
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Neck injury


  • Half Boat (bend knees)