Move
STRUGGLE WITH BOAT POSE? YOU DON’T HAVE TO
There’s a crazy truth about Boat Pose that no one ever really talks about: Most people are actually better off modifying it than doing it in its classic expression.
Why? “You are only meant to extend your legs if you can maintain a long and neutral spine,” says barre3 VP of Research and Development, Lisa Schale-Drake. “Most humans can’t.” In other words, if you’re forcing something that feels impossible for your body, stop. Modify instead. You will get the same results, minus the negative pain.
To make sure you’re seeing as many benefits from this balance-building move as possible—whether doing it in its classic expression or modifying—we asked Lisa to break it down for us.
THE BENEFITS OF BOAT POSE
By keeping your spine long and your hips rooted, this exercise allows you to strengthen your core in a more neutral position. And in order for you to stay balanced, all of the muscles that support your core must also be firing, so your abs, back, and hip flexors all get a good workout. Most importantly, boat pose improves your core stability, which makes it easier for your body to perform even the most basic movements throughout the day.
HOW TO SET IT UP
Sit down on mat with arms by sides, legs together, knees bent, and feet flat on the floor. Lean back slightly, maintaining a neutral spine, until you’re balancing on the bony ends of your pelvis. Lift legs up to tabletop, or diagonally toward the ceiling, and extend arms at shoulder-level in front of you, keeping abs engaged, shoulders down, and chest open.
COMMON DO’S AND DON’TS
Making even the slightest adjustments while you’re in Boat Pose can make a big difference. Here are some do’s and don’ts that will help set you up for success.
DO
Play with the positioning of your legs, if necessary. The biggest misunderstanding people have in Boat Pose is that you shouldn’t be feeling it in your hip flexors, but they should actually be helping you maintain the structure of the move. However, if your hip flexors are all you can feel, then you might be gripping and should drop your toes or feet to the floor to give your hips more support and let your abs do their job. You could also try putting the soles of your feet together, with your knees bent out to the sides, or placing a barre3 Core Ball between your thighs.
DON’T
Compromise your spine just to straighten your legs. Yes, straightening your legs will create a bigger challenge for your core, but if you have to round your back or tuck your tail under to do it, then you could be doing damage to your back (and not really benefiting otherwise) in the process.
DO
Remember to breathe! Any time you hold a posture, there’s a tendency to hold your breath, but that simply increases stress and tension in your body. To reap the full benefits of this move, make sure you’re breathing in and out throughout.
DON’T
Overextend your body. We tell people to not round out in Boat Pose, but this can often cause you to do the opposite and overarch your spine, lifting your head to the ceiling and/or your heart too high, which puts a lot of tension on the lower back and reduces the move’s core-strengthening benefits.
DO
Scan your body throughout. Check that you’re not rounding or arching too much. If necessary, give yourself more support by putting a Core Ball behind your back or placing your feet on the floor. And don’t be afraid to take breaks. Feeling heat is one thing (you’re working hard, after all!), but if there’s negative pain, then trust your gut and back off a bit.
HOW TO MODIFY THIS MOVE
If You Want To Dial Back
Plant your feet on the floor, hold on to the back of your thighs, or place a ball between your thighs to provide more back support.
If You Want To Make Boat Pose More Challenging
Challenge your stability by playing with the positioning of your arms and legs. Bring your arms out to a T and lift them up and down, like you’re making a snow angel. Or try extending your legs. Just remember that your spine should remain in a neutral position throughout.
Remember, anytime you have a question about a barre3 posture, we’re here for you. Put what you learn to practice and find your local studio or try barre3 online with a 15-day free trial!
There’s a crazy truth about Boat Pose that no one ever really talks about: Most people are actually better off modifying it than doing it in its classic expression.
Why? “You are only meant to extend your legs if you can maintain a long and neutral spine,” says barre3 VP of Research and Development, Lisa Schale-Drake. “Most humans can’t.” In other words, if you’re forcing something that feels impossible for your body, stop. Modify instead. You will get the same results, minus the negative pain.
To make sure you’re seeing as many benefits from this balance-building move as possible—whether doing it in its classic expression or modifying—we asked Lisa to break it down for us.
THE BENEFITS OF BOAT POSE
By keeping your spine long and your hips rooted, this exercise allows you to strengthen your core in a more neutral position. And in order for you to stay balanced, all of the muscles that support your core must also be firing, so your abs, back, and hip flexors all get a good workout. Most importantly, boat pose improves your core stability, which makes it easier for your body to perform even the most basic movements throughout the day.
HOW TO SET IT UP
Sit down on mat with arms by sides, legs together, knees bent, and feet flat on the floor. Lean back slightly, maintaining a neutral spine, until you’re balancing on the bony ends of your pelvis. Lift legs up to tabletop, or diagonally toward the ceiling, and extend arms at shoulder-level in front of you, keeping abs engaged, shoulders down, and chest open.
COMMON DO’S AND DON’TS
Making even the slightest adjustments while you’re in Boat Pose can make a big difference. Here are some do’s and don’ts that will help set you up for success.
DO
Play with the positioning of your legs, if necessary. The biggest misunderstanding people have in Boat Pose is that you shouldn’t be feeling it in your hip flexors, but they should actually be helping you maintain the structure of the move. However, if your hip flexors are all you can feel, then you might be gripping and should drop your toes or feet to the floor to give your hips more support and let your abs do their job. You could also try putting the soles of your feet together, with your knees bent out to the sides, or placing a barre3 Core Ball between your thighs.
DON’T
Compromise your spine just to straighten your legs. Yes, straightening your legs will create a bigger challenge for your core, but if you have to round your back or tuck your tail under to do it, then you could be doing damage to your back (and not really benefiting otherwise) in the process.
DO
Remember to breathe! Any time you hold a posture, there’s a tendency to hold your breath, but that simply increases stress and tension in your body. To reap the full benefits of this move, make sure you’re breathing in and out throughout.
DON’T
Overextend your body. We tell people to not round out in Boat Pose, but this can often cause you to do the opposite and overarch your spine, lifting your head to the ceiling and/or your heart too high, which puts a lot of tension on the lower back and reduces the move’s core-strengthening benefits.
DO
Scan your body throughout. Check that you’re not rounding or arching too much. If necessary, give yourself more support by putting a Core Ball behind your back or placing your feet on the floor. And don’t be afraid to take breaks. Feeling heat is one thing (you’re working hard, after all!), but if there’s negative pain, then trust your gut and back off a bit.
HOW TO MODIFY THIS MOVE
If You Want To Dial Back
Plant your feet on the floor, hold on to the back of your thighs, or place a ball between your thighs to provide more back support.
If You Want To Make Boat Pose More Challenging
Challenge your stability by playing with the positioning of your arms and legs. Bring your arms out to a T and lift them up and down, like you’re making a snow angel. Or try extending your legs. Just remember that your spine should remain in a neutral position throughout.
Remember, anytime you have a question about a barre3 posture, we’re here for you. Put what you learn to practice and find your local studio or try barre3 online with a 15-day free trial!
