A strong core, better posture, and a flatter tummy can all be achieved with one simple yoga pose: the Boat Pose. Good posture plays a crucial role in maintaining good health, so let’s dive into how this yoga pose can help improve your overall well-being.
Why Good Posture Matters
Maintaining low shoulders, a straight back, holding your chest high, and keeping your core stabilized are essential elements of good posture. Unfortunately, many of us spend our days sitting at a computer, causing our shoulders to round, our spine to compress, our chest to sink in, and our hips and core to become lax. As a result, this can lead to neck, shoulder, and back pain, decreased lung capacity, and even gastrointestinal issues.
If you’ve tried to improve your posture, you might have noticed that it takes some effort to maintain it, especially in the tummy area. However, practicing the Boat Pose regularly can train and strengthen these muscles, resulting in improved posture and a firmer and flatter tummy.
How to Do the Boat Pose
To get started, let’s look at three variations of the Boat Pose: beginning, intermediate, and advanced.
1. Beginning Posture
Start by sitting on the floor; using a rug or cushion underneath you is okay. Bend your knees, placing your feet close to your butt, and set the flats of your hands under your knees, between your upper thighs and calf muscles.
Raise your spine as you sit up tall. Ensure your shoulders are back and down, not raised near your ears. Lift your chest and bring it forward. Hold this position for thirty seconds at a time, completing at least three repetitions. You can also come up on your toes to add a little more difficulty.
2. Intermediate Posture
If the beginning posture is too easy or not challenging enough, it’s time to move on to the intermediate version. Raise your knees and lift your feet off the floor, keeping your legs and feet parallel while maintaining your calves parallel to the floor.
As you did in the beginning posture, keep your spine tall, chest forward, and shoulders down. Hold this position for thirty seconds and repeat three times. For an added challenge, release your thighs and extend your arms straight in front of you.
3. Advanced Posture
For those who are more fit and/or flexible, you can attempt the full Boat Pose. In this variation, your body and legs will form a V shape. Start by holding your ankles or toes with your hands to help maintain balance as you straighten your legs. This position will offer a deeper hamstring stretch while maintaining balance.
From this “side V” position, open your legs into a “front V” position to create a double V Boat Pose. Hold this position for thirty seconds and repeat.
Coming Out of Boat Pose
When you’re finished, exit the Boat Pose gently by first closing your legs, then bending your knees and crossing your ankles. Bend forward to stretch your hips and back, releasing any tension from holding the pose.
Notes
Try to hold the pose without shaking. Some shaking is expected as it means you’re fatiguing; however, if you find yourself sinking back down or rounding your shoulders, return to the starting position to elongate your spine, drop your shoulders, and push your chest forward before trying again.
By incorporating the Boat Pose into your daily routine, you’ll improve your core strength, posture, and work toward a flatter tummy. Enjoy the benefits of this simple yet highly effective yoga pose for better overall health.
