Sit on the floor and spread your legs straight in front of you. Keep your spine erect. Place your hands to the side of your body with your fingers pointing towards your feet and press them firmly against the ground.
Slowly lean back, ensuring your back is 40o from the floor. Exhale and slowly raise your legs off the floor without bending your knees. At this stage your buttocks are the only point of contact to the floor. Your upper body should be at 40-45o from the floor and same with the lower body. Now stretch your hands in a parallel position to the ground.
Boat Pose Yoga
Your pubis should be close to your naval in this position. Lengthen your tailbone into the floor and slowly raise your toes so that they face the floor. Stretch your legs and your spine and relax in this position. Keep your neck and head straight, aligned with the angle of your body.
Breathe normally and stay in this pose for at least 30 seconds.
Benefits of the boat pose
- This pose flexes the hips and the spine. It also strengthens the abdomen and the thighs.
- It stimulates the intestines and the kidneys and enhances the functionality of the thyroid and prostrate glands.
- It has a great impact on the digestive system and also aids in stress relief.
As a beginner, you can practice this asana on chair. Sit at the edge of the chair and spread your arms and legs straight in front of you. Ensure that your legs are not in line with your hips or buttocks. Raise them to a higher angle so that you are able to lift them easily when you practice this pose on the ground.