Boat

The Boat Pose, also known as "Navasana" in Sanskrit, is a core-strengthening yoga pose that targets the abdominal muscles and hip flexors. It's a great exercise for building core strength and improving balance. Here's how to perform the Boat Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin by sitting on your yoga mat with your legs extended straight in front of you. Sit up tall, with your spine straight and your shoulders relaxed.

1. Engage Your Core:

• Place your hands alongside your hips, with your palms pressing into the mat.
• Engage your core muscles by drawing your navel in toward your spine. This will help support your lower back and maintain good posture.

1. Lift Your Legs:

• As you inhale, lift your legs off the ground, keeping them together and extending them at about a 45-degree angle from the floor. If you're a beginner, you can keep your knees bent initially.

1. Extend Your Arms:

• Simultaneously, extend your arms forward, parallel to the ground, palms facing each other. Your hands should be in line with your knees.

1. Find Balance:

• Balancing on your sit bones, stay in this position, keeping your spine straight and your chest lifted. Your body should form a "V" shape.

1. Look Forward:

• Gaze toward your toes, maintaining a steady and focused gaze.

1. Hold the Pose:

• Hold the Boat Pose for as long as you can while maintaining good form and without straining. Try to work up to holding it for 20-30 seconds or longer as your strength and balance improve.

1. Release the Pose:

• Exhale as you lower your feet and hands back to the mat. Rest for a moment, sitting with your legs extended.

Tips:

• If you're new to this pose or find it challenging, you can start with your knees bent and gradually work on straightening your legs over time.
• Focus on engaging your core muscles throughout the pose to support your lower back and maintain balance.
• Keep your chest lifted and your spine long. Avoid rounding your back.

The Boat Pose is an effective way to strengthen the core muscles and improve balance. It's a valuable addition to your yoga practice for building abdominal strength and promoting overall core stability. If you have any existing back issues or are new to this pose, it's advisable to consult with a qualified yoga instructor for guidance and modifications.