Boat Stretch

Boat Stretch


The Boat Stretch is a yoga pose that involves sitting on the floor with legs extended and lifting the feet and upper body off the ground, creating a "V" shape with the body. This exercise strengthens the core muscles and improves balance and flexibility.

Muscle Group

Equipment Required

Boat Stretch Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Bend your knees and place your feet flat on the floor.
  3. Place your hands behind you, with your fingers pointing towards your feet.
  4. Press your hands into the floor and lift your hips up towards the ceiling.
  5. As you lift your hips, allow your head to fall back and your chest to open up.
  6. Hold the stretch for 10-15 seconds, then release and lower your hips back down to the floor.
  7. Repeat the stretch for 2-3 sets, taking a short break in between each set.

Boat Stretch Form & Visual

Boat Stretch

Boat Stretch Benefits

  • Improves flexibility in the hips, lower back, and hamstrings
  • Strengthens the core muscles
  • Relieves tension in the lower back
  • Improves posture and balance
  • Can help alleviate stress and anxiety

Boat Stretch Muscles Worked

  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Hamstrings

Boat Stretch Variations & Alternatives

  • Boat Pose
  • Boat Pose with Leg Lifts
  • Boat Pose with Twist
  • Half Boat Pose
  • Low Boat Pose
  • Reverse Boat Pose
  • Side Boat Pose
  • Superman Pose