How to do Boat Pose:
- Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips. Draw your awareness inward and focus on your breath. Allow your inhalations and exhalations to be smooth, calm, and even.
- Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.
- Draw in your low back, lift your chest, and lengthen the front of your torso. Then, extend your arms forward, in line with your shoulders with your palms facing each other.
- Balance on your sit bones, keeping your spine straight. Take care not to let your lower back sag or chest collapse.
- Lengthen the front of your torso from your pubic bone to the top of your sternum. The lower belly (the area below your navel) should be firm and somewhat flat, but not hard or thick.
- With an exhalation, straighten your legs to a 45-degree angle from the ground, bringing your body into a “V” shape.
- Keep your breath easy, steady, and smooth. Focus your awareness within. Soften your eyes and your face. Gaze at your toes.
- Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.
