Core Strength and Boat Pose. More Harm than Good?
This week I would like to talk about boat pose, not a pose I do regularly, but one I get asked about pretty often.
It's not that I don't like it or think it is ineffective, it is just a hard one to do correctly. It is an intermediate to advanced pose. It is easy to cheat, or I should probably describe it as compensate (because it is not that you try and cheat). And for anyone who has pelvic floor weakness, it can put a lot of pressure on the very muscles you are trying to strengthen.
First, the most important thing to do with this pose is EXHALE and not hold your breath. The big cheat/compensation here is to take a big breath in and hold it. If you need to do this to get into the pose, you are not strong enough to do the variation you are attempting.
You should be able to breath while you do this, just like any exercise you are doing.
Follow along below with my modifications to see if you are able to hold this pose while breathing and not compensating.
Second, don't rock back on your sacrum, the bones on either side of your tailbone. If you need to rock back, again, this means you are not quite strong enough to get into the pose. Put a foot down or hold onto your legs.
Honestly, I do not do this pose in my class very often. Maybe I should start, all my consistent members are getting stronger. I do not teach this in my Jumpstart, as I am careful to help my students develop good habits, use modifications, and be self-aware. I am here to help you get strong for the long-term.
Let me know if you have any questions about this. If you are new to yoga or exercise in general, I would skip this one for now. It is not a beginner pose.
Thanks for tuning in once again. This video, and many more, are on my YouTube channel. Subscribe and follow along.
Start today, no matter what level you are, and take that first step,