Boat Pose, V Up Hold
The Boat Pose is a mobility exercise (also called Navasana in yoga) that strengthens the core muscles and improves balance. In this exercise, you lift both your legs and upper body at the same time while seated, creating a "V" shape.
Boat Pose, V Up Hold - the correct execution
- Start sitting on the floor
- Keep both the upper body and the extended legs in the air
- Balance your body weight on your glutes
- Place your hands on the floor next to your glute for support
- Activate the core to be able to hold the pose
The exercise Boat Pose, V Up Hold is intended to be used as a hypertrophy exercise.
Which muscles are trained by Boat Pose, V Up Hold?
Primary trained muscles for Boat Pose, V Up Hold
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Secondary trained muscles for Boat Pose, V Up Hold
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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Alternative variants of Boat Pose, V Up Hold:
Boat Pose for Beginner
Compared to the classic Boat Pose, the variation with bent legs shortens the lever arm, which reduces the strain on the abdominal muscles. This makes the exercise easier, especially for beginners.
Boat Pose for Beginner - the correct execution
- Start sitting on the floor
- Keep both upper body and bent legs in the air
- Balance your body weight on your glutes
- Keep your arms extended next to your legs
- Activate the core to be able to hold the pose
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