< Back to Round

V-Sit (Arms to Sides)


  • From a Seated position, clasp hands under the knees, lift the lower back and engage the core.
  • Inhale and lift the shoulders up, exhale and roll them back and down.
  • Inhale and lift the chest up, arching the upper back, and lean back.
  • Extend arms to the sides, parallel to the ground, palms facing upwards.

General and Boxing-specific Benefits

A modified Boat Pose, the V-Sit is an extremely intense, core-strengthening, stabilizing and balancing exercise. It strengthens the thighs, hips, abdominal and back muscles. Boxers who wish to develop core strength will find the v-sit both challenging and effective.

Cautions and Modified Versions

Participants with tight hips may struggle and should focus on relaxing the legs and hips, keeping the hands under the knees and keeping the feet on the ground. Pay special attention to the lower back. Keep it lifted at all times. If it begins to sink and curve, come back up, re-engage the core and start again, without going too deep into the pose.

Anatomical Focus

Spine/Core: Spinal extensors, rectus abdominis, sternocleidomastoid

Upper limbs: Serratus anterior, rhomboids, anterior deltoid, triceps brachii,

Lower limbs: Vastus lateralis, hamstrings, psoas major,

Study and Reflect

What do you find challenging about this pose? Keeping the spine long, the chest open and arms straight, how far back can you go? 


< Previous Pose

Next Pose >


If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.