Half Boat

How to

1. Begin seated on the mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands behind you on the mat, fingers pointing towards your feet, and engage your core by drawing your navel towards your spine.
3. Inhale deeply, and as you exhale, lean back slightly while lifting your feet off the floor, keeping your shins parallel to the floor.
4. Extend your arms forward alongside your legs, palms facing each other, while maintaining a tall spine and open chest.
5. Engage your thigh muscles and keep your knees bent at about a 90-degree angle, ensuring your torso and thighs form a V shape.
6. Focus your gaze (drishti) forward at a point between your feet, maintaining steady breath throughout the pose.
7. Hold the pose for 3-5 breaths, continuing to engage your core and keep your spine long.
8. To exit, slowly lower your feet back to the floor, bend your knees, and sit upright, returning to a comfortable seated position.

Benefits

• Strengthens the core muscles, including the rectus abdominis and obliques.
• Improves balance and coordination by challenging the body's center of gravity.
• Enhances focus and concentration through the maintenance of steady gaze and breath.
• Stimulates the abdominal organs, aiding in digestion and improving overall gut health.
• Promotes better posture by engaging and strengthening the spinal stabilizers.

What next

• Watch practice videos
• Practice — Move
• Find a teacher