Boat pose in yoga is an excellent move to challenge and engage your core muscles. Not only is it good for building strength, but boat pose improves your balance, strengthens your hip flexors and stimulates the spine, kidneys and thyroid glands.

How to perform Boat pose

  • Sit comfortably on your mat with your legs stretched in front of you and your hands to your sides.
  • Bend the knees and lift the legs, bringing the shins parallel to the floor. Begin to recline while balancing on your sit bones.
  • Bring the hands to either side of the legs, reaching for the heels.
  • Hold the pose for 5-10 breaths. For more of a challenge, straighten the legs.
Boat pose
Modified Boat pose
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