Boat Pose

About This Pose

Seated, lean back slightly and lift both legs to form a V-shape, arms parallel to the floor or hands behind thighs.

How to Practice

1. 1

   Sit on the mat with knees bent and feet flat on the floor.

2. 2

   Lean the torso back slightly until you feel the core engage. Keep the spine long — do not slump.

3. 3

   Lift the feet off the floor until the shins are parallel to the floor. Straighten the legs for full Boat.

4. 4

   Extend the arms forward alongside the knees, palms facing each other.

5. 5

   Lift the chest and keep the lower back from collapsing — the fold is at the hip, not the waist.

6. 6

   Hold for 5 breaths. Lower with control on an exhale. Rest and repeat.

Benefits

• Strengthens the core, hip flexors, and spine
• improves balance