Step by step
- Feet on the floor, knees bent. Place your hands behind your legs and lift your chest as you inhale.
- Draw your lower abdomen in and engage your inner thighs.
- Lift your toes to approximately knee height by tucking your toes behind your back.
- Bring your arms parallel to the floor
- Straighten your legs to go further.
- Continue to breathe for ten breaths after 2-5 breaths.
- On an exhalation, bring your feet to the floor and sit up straight with your spine. Hold on to your legs while you take a few breaths.
- Imagine zipping up tight jeans and closing the button to draw your lower abdomen in.
- Keep your hands behind your knees rather than bringing your arms in parallel.
- Place a block in between your legs to activate the inner thighs.
- To achieve the full Boat Pose, you can begin by wrapping a strap around your soles to straighten your legs. This support allows you to hold the position for longer.
- Strengthens hip flexors, spine, and core
- Improves digestion
Watch out for
- Both your lower abdomen and back muscles should be engaged.
- Keep your chest open to avoid rounding in the shoulders and upper back.
- Breathe through the challenge.
- Test your balance. Once you are in the pose, start rocking your boat by waving your legs and arms from side to side. Smile!
- You can try some variations by holding the block with your block between your legs or holding a piece of wood between your hands and raising your arms to add an extra challenge.