Video:Learn the Boat Posewith Leslie Nesbitt
Strengthen your core and ab muscles with this effective yoga position - the boat pose.See Transcript
Transcript:Learn the Boat PoseHi, I'm Leslie Nesbitt for About.com Health. Today we're going to look at strengthening the core muscles using a position called boat pose.
Set up the Boat Pose PositionWith your feet planted, just take your fingertips to the tops of the shins and assist in the pulling up. Use your abdominals to also pull in your lower back. Don't let that back round. That can happen if you become fatigued. And if you do, no problem. Just stop and take a break.
Form the Boat PoseSo, as you come back to a comfortable position, we are balancing on the glutes. Don't put too much pressure on that tailbone.
Start by lifting one leg, and right away your abdominals are going to kick in. Start to hold and strengthen. Then if you're able to, add that second leg.
Boat Pose ModificationsNow you can modify this position with the fingertips on the floor to assist with the back and chest lift. If you feel strong here and stable, keep breathing, and add the arms. The abdominals are supporting you the whole time.
Take 10 to 15 deep breaths as you hold this boat pose.
Why is this called boat pose? Because we're acting like our bottom is a little rudder in the water and the rest is the boat floating on top.
Advanced Boat PoseAs you become stronger, you may be able to drop a few inches to the floor, coming back up again. Once again, as you start to fatigue, you're here, or just drop one foot to the floor.
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