Boat Pose
NAVASANA
BOAT POSE
Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often overlooked are the hip flexors. Without targeted activation, we may rely too heavily on surrounding muscle groups, throwing off balance and stability in poses like Boat Pose. Matt reminds us that intentional engagement not only builds strength but also primes the nervous system to recruit these muscles more effectively. By focusing on the hip flexors, we create healthier support around the hip joint and cultivate a more balanced practice overall. In this class, Matt layers simple yet powerful drills designed to awaken this vital muscle group.
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HIP FLEXOR & ADDUCTOR ACTIVATION
Matt begins with a drill designed to fire up the hip flexors and adductors. With the left leg lifted, the right hand presses into the opposite knee, while the knee resists toward the opposite shoulder. This constant pressure ensures activation of the targeted muscles. Meanwhile, the right leg bends and straightens or stays fully extended if accessible for added intensity. After five to seven rounds, fatigue may set in, confirming that the hip flexors are truly at work. This activation builds the foundation for Boat Pose by reinforcing the muscles responsible for keeping the legs lifted and the torso steady.
WATCH THE VIDEO
BOAT POSE: HONE IN ON HIP FLEXOR STRENGTH
HALF BOAT & EXTENSIONS
From here, Matt layers Half Boat Pose with leg extensions. We scoop the tailbone under, connecting the sacrum with the floor while avoiding collapse in the mid-back. He describes shaping the torso like a “bowl” holding water, engaging the abdominals and psoas for stability. The goal is to maintain a rounded spine and lifted torso while extending the legs low, then returning to shins parallel with the floor. Once this foundation is set, Matt adds alternating leg lifts: extending one leg upward toward the face while keeping the other bent, then switching sides. Feet remain flexed, the breath steady, and the spine rounded. These progressions refine the coordination between hip flexors and core, showing us that strength and precision, not momentum are what ultimately carry Boat Pose.
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COMPACT BOAT VARIATION
Finally, Matt introduces a compact Boat Pose, challenging us to rely fully on hip flexor strength. With knees drawn tightly into the chest, we lean back and release the feet, noticing that the legs “stick” to the torso through muscular engagement rather than hand support. Minimal use of the hands for balance prevents overreliance on the arms. From here, shins can extend slightly upward to shoulder height or ankles closer to face height. This compact variation, practiced repeatedly, builds endurance and deepens our awareness of how the hip flexors sustain the posture.
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INTENTIONAL LAYERS
The evolution of Boat Pose isn’t about pushing to extremes, it’s about layering actions with awareness and intention. As always in the Chromatic approach to yoga, each drill Matt offers builds upon the last, creating a system where we can progressively awaken and refine the hip flexors. Over time, this focus leads to greater balance and resilience across the body, lessening reliance on compensation from overused muscles. When we approach Boat Pose with patience and precision, we’re not just strengthening a posture while we’re re-patterning how our bodies move. By honing in on the hip flexors and layering technique step by step, we cultivate strength, integration, and a practice that supports us far beyond the mat.
Learn how to layer drills and techniques with precision in Matt’s upcoming in person Chromatic Global Level 1 – 30 Hour Training .
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Article by Trish Curling
Video Extracted From: Hip Mobility Immersion
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