Half Boat Pose

A yoga-inspired core engagement posture where you sit with legs elevated and torso leaning back, building abdominal strength and stability.

Instructions

1. Sit on the floor with your legs extended in front of you and your hands placed behind your hips, palms down.
2. Lean your torso back slightly so it’s at an angle from the floor, maintaining a straight spine.
3. Bend your knees and lift your feet off the ground, bringing your shins parallel to the floor.
4. Keep your chest open and look straight ahead or slightly upward without dropping your head.
5. Hold this position for 20-30 seconds while breathing steadily.
6. Release and rest, then repeat for the prescribed duration.

Tips

• Keep your shoulders relaxed away from your ears
• Your shins should be parallel to the floor in the final position
• If this is too challenging, you can keep your knees bent more deeply
• Do not let your lower back round - maintain an engaged core
• This pose builds core strength gradually, so progress slowly