Boat Stretch
Description
The boat stretch (Boat Pose or Navasana) is a yoga and Pilates hold where you balance on your sit bones with your legs and torso lifted, forming a V-shape. It is essentially the same as the V-sit and builds anterior core, hip flexor, and quad strength while teaching balance and engagement.
Muscle Group
Equipment Required
Boat Stretch Instructions
- Sit on the floor with knees bent and feet flat. Lean back slightly so you balance on your sit bones.
- Lift both feet off the floor. Extend your legs straight at roughly 45 degrees.
- Extend both arms forward at shoulder height, parallel to your legs.
- Body forms a V-shape with torso and legs.
- Brace your core hard. Keep your back as flat as possible — no rounding.
- Lift your chest. Engage your hip flexors and quads.
- Hold for 15 to 30 seconds, building up to 60 seconds.
- Lower with control. Repeat 2 to 4 sets.
Boat Stretch Form & Visual
Boat Stretch Benefits
- Builds anterior core strength
- Strengthens hip flexors and quads
- Develops balance and body control
- Foundational yoga and Pilates pose
- No equipment needed
- Improves digestion through abdominal compression
Boat Stretch Muscles Worked
- Rectus abdominis
- Hip flexors (iliopsoas, rectus femoris)
- Quadriceps
- Hamstrings (stretched)
- Erector spinae (postural)
Boat Stretch Variations & Alternatives
- V-Sit (synonymous)
- Tucked Boat (knees bent — regression)
- Half Boat Pose
- Boat with Twist
- Hollow Rock
