Boat Pose

How to do Boat Pose

1. Lift your chest and lean your torso back while keeping your spine long.
2. Lift both feet and bring your shins parallel to the floor.
3. Lengthen both legs only as far as you can keep your chest lifted.
4. Broaden across your collarbones without pushing your ribs forward.
5. Reach your arms forward beside your legs, with your palms facing up.
6. Keep your shoulders away from your ears as your arms reach forward.
7. Look forward or slightly upward without compressing the back of your neck.
8. Keep your abdomen active so your lower back does not collapse.
9. Bend your knees and lower both feet to the mat with control.

Benefits

Boat asks your back to help you stay upright while your abdomen holds the balance. Your hip flexors take part, too: they help keep your legs lifted.

Variations

Keep your knees bent and shins parallel if straightening your legs rounds your back.