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Technique

  1. Sitting on the ground, balance on the back edge of the sit bones and front edge of the tailbone.
  2. Reach the arms out parallel to the floor with the palms facing each other.
  3. Lean back to find engagement in the core.
  4. Lift the feet off the floor, keeping the knees bent.

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Form tips

  • Avoid rolling back onto the tailbone and collapsing in the chest.
  • Lift the legs from the upper inner thighs.
  • Keep the feet and knees together.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Hipflexion
trains stretches

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Progressions

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Advanced tuck boat pose

Beginner

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Regressions

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Assisted boat pose

Beginner
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Boat pose

Novice
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Tuck-up

Beginner
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Butt walk

Beginner
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Straddle-up

Novice
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V-up

Novice
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