Get a stronger core, flatter tummy and better posture in one yoga pose

I can’t say enough about the importance of good posture for good health…

And that means maintaining low shoulders, a straight back, holding your chest high and keeping your core stabilized.

But sitting for most of each day, over a computer, as many of us do, our shoulders become rounded, our spine compressed, our chest sunken in and our hips and core lax. This can have painful effects on your neck, shoulders and back — and even decrease lung capacity and lead to gastrointestinal issues.

If you’ve tried to sit or stand using better posture, you’ve probably noticed the first place you feel it is in your tummy area. After a while, those muscles get tired of working to keep your chest high and your back straight, and you feel yourself slouching again. Here’s where boat pose can really help your posture and train those muscles for a firm, tight and flat tummy…

In today’s video, Wendy Krauss Talis teaches several variations on Yoga’s Boat Pose, which is great for core strength…

1 – Beginning posture

Begin seated on the floor, using a rug or cushion under you is ok. Bend your knees so your feet are close to your butt.

Place the flats of your hands under your knees, between your upper thighs and your calf muscles.

Sit up tall by raising your spine. Make sure your shoulders are back and down, not raised up near your ears.

Lift your chest and bring it forward.

This is the first basic position of boat pose. It is the very beginning of getting into the full pose, but for many that is difficult. You can simply hold this position, or come up on your toes a bit to add a little more difficulty.

Hold for 30 seconds at a time, for at least three repetitions.

2 – Intermediate posture

If the above position was too easy, or not challenging enough, it’s time to transition into the next phase.

Raise your kneed and lift your feet off the floor. Here, you will keep your legs and feet parallel, with your calves parallel also to the floor.

Keep your spine tall and chest forward and shoulders down, as in the starting position.

Hold for 30 seconds and repeat 3 times.

If you would like a bit more challenge with this variation, that’s easy! Simply let go of your thighs and extend your arms straight in front of you.

3 – Advanced posture

For those who are a bit more fit and/or flexible you can try for the full boar pose. Again, there are some variations here. In all cases your body and legs will make a V shape.

First, you can hold your ankles with your hands to help maintain balance as you straighten out your legs. You can also grab hold of your toes instead for a deeper hamstring stretch, while maintaining balance.

From this “side V” position you will open your legs into a “front V” position, thus making a double V boat pose.

Hold for 30 seconds and repeat.

Coming out of boat pose

When finished you will want to come out of boat pose gently by first closing your legs, then bending your knees, and then crossing your ankles.

Bend forward to stretch your hips and back and release any tension from holding the pose.

Notes

Hold the pose and don’t shake, if possible. Some shaking is ok; it means you are fatiguing. But if you find yourself sinking back down or rounding your shoulders, return to the starting position to elongate the spine, drop the shoulders and put forward the chest and begin again.

Enjoy!

I can’t say enough about the importance of good posture for good health…

And that means maintaining low shoulders, a straight back, holding your chest high and keeping your core stabilized.