Health Advocate Blog

Workout of the Week: Boat Pose

This week’s workout is Boat Pose. Boat Pose is a great yoga pose used for strengthening your abdomen, lower back, hip flexors, and spine. It can also help you improve your balance.

Boat Pose is similar to the Leg Raises workout we featured a few months ago. But while Leg Raises is a workout done in repetitions. Boat Pose is done by holding the position.

Here’s how to do Boat Pose:

  • Begin by sitting on the floor with your legs straight out in front of you. Your arms should be at your sides with your hands resting on the floor.
  • Lean back so your torso is about 45 degrees to the ground—you should feel your abs becoming engaged. Raise your arms straight out in front of you.
  • While holding this position, raise your legs off the ground so that your heels are about 6-12 inches off of the ground. Remember to keep your knees together. Hold this position for as long as you can.
  • Tips:

    • If you find this exercise to be too difficult, try doing one of half of the pose (either lean your body back or raise your legs off the ground), and work your way up to the full pose.
    • Remember to control your breathing during this exercise. Take long deep breaths in through your nose and out through your mouth.
    • If you feel any pain or an abnormal amount of tension in your lower back, stop this exercise immediately and consult your doctor.

    We hope you’ll try Boat Pose over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week

    Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.