Step-by-Step Instructions
1. Begin in a seated position with your knees bent and your feet flat on the floor.
2. Lift your feet off the floor. Keep your knees bent at first. Bring 3. your shins parallel to the floor. This is half boat pose.
4. Your torso will naturally fall back, but do not let the spine round.
5. Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.
6. Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms turned up.
7. Do your best to balance on the sit bones, but it's normal if you are resting slightly behind them. Focus on lifting your chest to support the balance.
8. Stay for at least five breaths.
9.Release your legs on an exhale. Then inhale and sit up.
The benefits
You’ll strengthen your abdominals,spine and hip flexors.
Tones and strengthens your abdominal muscles.
Improves balance and digestion.
Stretches your hamstrings.
Strengthens your spine and hip flexors.
It stimulates the abdominal organs, including the kidneys and intestines, which improves digestion.
Aids in stress relief.
Improves confidence.
This pose also encourages healthy regulation of the thyroid and prostate glands,
Often strenuous at first, this pose requires (and helps further develop) concentration and stamina.
Practicing regularly will increase your ability to stay focused, internally aware, and emotionally calm.