Boat Pose, or Navasana, is a core-strengthening yoga pose that engages the abdominal muscles, hip flexors, and lower back. It also improves balance and stimulates the digestive system. Here’s how to practice Boat Pose:

1. Begin by sitting on your mat with your legs extended in front of you. Place your hands on the mat slightly behind your hips, fingers pointing towards your feet. Lean back slightly and lift your chest, elongating your spine.
2. On an inhale, bend your knees and lift your feet off the ground, bringing your shins parallel to the floor. Keep your knees bent at a 90-degree angle.
3. Extend your arms forward, in line with your shoulders, parallel to the floor. Your palms can be facing each other or facing up.
4. Engage your core muscles by drawing your navel towards your spine. Lift your chest and keep your back straight, avoiding any rounding or slumping.
5. Balance on your sitting bones, finding a comfortable and steady position. You can keep your knees bent or, if possible, gradually begin to straighten your legs, keeping them together.
6. If you feel stable, experiment with slowly lowering your upper body towards the ground while keeping your legs lifted. Maintain control and avoid collapsing into your lower back.
7. Continue to breathe deeply and hold the pose for several breaths, finding a balance between effort and ease. If you feel strain or discomfort in your lower back, you can modify the pose by keeping your knees bent or placing your hands on the mat behind your thighs for additional support.
8. To come out of the pose, exhale and slowly lower your legs and upper body back to the ground, extending your legs in front of you. Take a moment to rest and release any tension in your core muscles.

Some key points to remember while practicing Boat Pose:

• Engage your core muscles throughout the pose to maintain stability and support your lower back.
• Keep your chest lifted and your back straight, avoiding rounding or collapsing in the spine.
• If straightening your legs is challenging, focus on keeping your knees bent and gradually work towards straightening them over time.
• Modify the pose as needed by keeping your knees bent or using your hands for support.

Benefits of Boat Pose include:

• Strengthens the abdominal muscles, hip flexors, and lower back.
• Improves balance and stability.
• Tones the digestive organs and stimulates digestion.
• Engages the pelvic floor muscles.
• Builds overall core strength and endurance.

As with any yoga pose, it’s important to practice with mindfulness and listen to your body. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the core-strengthening and balancing effects of Boat Pose.