Strengthen Your Core with Boat Pose

Start in a Seated Position:
- Sit on your yoga mat with your legs extended straight in front of you and your spine tall.
- Place your hands on the mat beside your hips for support.
Engage Your Core:
- Slightly lean back while keeping your back straight and chest lifted.
- Avoid rounding your spine.
Lift Your Legs:
- Bend your knees and lift your feet off the floor, bringing your shins parallel to the ground.
- Point your toes or flex your feet, depending on your comfort.
Balance on Your Sitting Bones:
- Adjust your weight slightly forward to balance on your sit bones, avoiding pressure on your lower back.
Extend Your Arms:
- Stretch your arms forward, parallel to the floor, with your palms facing each other.
- Keep your shoulders relaxed and away from your ears.
Option to Straighten Your Legs:
- If your core strength allows, straighten your legs to form a "V" shape with your body.
- Maintain a straight spine and engaged core.
Hold the Pose:
- Breathe deeply and hold the pose for 15–30 seconds or longer, gradually increasing the duration with practice.
- Release by lowering your legs and returning to a seated position.

Engage Your Core: Focus on tightening your abdominal muscles to support your lower back.
Keep Your Chest Open: Lift through the sternum to avoid collapsing the chest and rounding the shoulders.
Use Props for Support: Place your hands lightly behind you or use a yoga strap around your feet if you struggle to hold the pose.
Breathe Consistently: Avoid holding your breath; maintain smooth, even inhales and exhales.
Modify as Needed: Bend your knees more or keep your hands on the mat for stability if you're a beginner.

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