On the outset The Full Boat Pose appears a seemingly basic position to achieve as it does not require an excessive amount of flexibility. In reality however, the required amount of core stability, strength, postural awareness and endurance is considerable. It is the link between core stability and strength. Core Stability is the ability of the body to control the trunk or ‘core’. It involves the control of deep stabilizing muscles and more superficial global muscles. Good core stability is using the right muscles at the right time and the right intensity to control the trunk appropriately for the task at hand. The muscles of the body are either global (movement) or stabilizer (postural) muscles. The global muscles are designed to generate a lot of force for short periods of time and the stabilizer muscles are designed to work at a low intensity for long periods of time and during any body movement. Once you can achieve The Full Boat Position, being able to maintain this pose for up to a minute requires controlled breathing and muscle endurance. To maintain this position and to control the breathing requires practice allowing the diaphragm to relax and work normally.
• Shoulder must stay in a neutral well-retracted position to maintain a neutral upper spine posture.
• Abdominals and core stabilizers must work hard to maintain stable position for up to a minute whilst also allowing the diaphragm to draw air in and out of the lungs to breath.
• The hip flexor muscles have to maintain the weight of the lower limbs at a fixed angle. This will increase the endurance and strength of the hip flexors.