Boat Pose

1. Sit with knees bent, feet flat on floor, hands beside hips.

2. Lean back slightly, engaging core and lengthening through spine.

3. Lift feet off floor, bringing shins parallel to floor, knees bent.

4. Extend arms forward parallel to floor, palms facing each other.

5. For full pose, straighten legs to create a V-shape with your body.

6. Keep chest lifted and shoulders back, avoiding rounding the spine.

7. Balance on sitting bones, engaging entire core to maintain position.

8. Breathe steadily despite the challenge, then lower with control.

9. Modify by keeping knees bent or holding backs of thighs for support.