Yoga · Core

Core stability: boat and dead bug

Dead bug and boat pose for a steady, breathing core: small ranges first, with block, strap and feet-down options.

Block and strap on each matT
Start / 6
Time
12 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsblocksstraps

Setup

  1. Mats with space between them; a block and a strap per student.
  2. Anyone pregnant, recovering from abdominal or back surgery, or with back problems gets advice from a health professional first and tells the teacher.

How it runs

  1. Lie on the back, knees bent, feet flat. Let the lower back keep its small natural curve; breathe into the sides and back of the ribs for five breaths.
  2. Dead bug: knees over hips with the shins level, arms reaching to the ceiling. Exhale lower the right arm and left leg a short way; inhale bring them back. Alternate, six slow reps each side.
  3. Block option: hold a block between one hand and the opposite knee, pressing gently, while the free arm and leg lower. Swap sides after six reps.
  4. Boat pose (Navasana) preparation: sit tall, feet on the floor, hands behind the thighs; lean back until the belly switches on, chest lifted. Lift one foot, then both, shins level. Hold for five breaths.
  5. Lower the feet and rest seated between holds; three holds in total, choosing the shape that keeps the spine long.
  6. Finish lying on the back, knees hugged in, rocking gently side to side for five breaths.

Coaching points

  • Exhale on the effort; the breath keeps moving the whole time.
  • Lower a limb only as far as the back stays still; range comes later.
  • In boat, lift through the breastbone; a long spine matters more than straight legs.
  • Ribs knit gently towards the hips and shoulders soften away from the ears.
  • Slow is the point: if momentum does the work, shorten the range.

Common mistakes

  • Lower back arching off the mat as the leg lowers.
  • Rounding and collapsing the back in boat.
  • Straining the neck and pushing the chin forward.
  • Rushing the reps.

Say it: “Exhale, back stays still.”

Make it harder

  • Full boat with straight legs and arms reaching forward, if the spine stays long.
  • Boat to low boat and back, three slow reps.
  • Dead bug with straighter legs that lower closer to the floor.

Make it easier

  • Dead bug tapping one heel to the floor with the arms resting on the mat.
  • Boat with the toes on the floor, or a strap around the soles of the feet held in both hands.
  • Squeeze the block between the knees only.

Reviewed by the Sportdify coaching team.

Core stability: boat and dead bug · Yoga drill | Sportdify