Friday, May 04, 2012

Variation of Boat Pose for Core Muscles

Lie down on a mat with your knees bent and toe tips on the floor. Place a block between your thighs with the longest side of it parallel to your inner thighs. Feel your sitting bones on the floor. Draw your lower abdominal muscles toward your spine, lifting your feet and legs. Simultaneously squeeze the block between your adductors, or inner thighs. Your torso and thighs will be about 45 degrees diagonal to the floor. Your abdominal muscles, inner thighs, and hip flexors will contract together. Reach your arms forward at the same level as your shoulders. Keep the pose for about five breaths. Repeat five times.

More difficult version: Use free weights that will give you a good workout and that you can hold up with your arms parallel to your shoulders as you hold the block between your legs and bring your torso and thighs together as alternate type of sit ups. Perform for at least two sets of ten repetitions.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page 52.

My third book, Pocket Guide to Fitness, is available on and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site and like, if you so see fit, my book page at

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