Boat is a wonderful pose for strengthening your core, hips, lower back, and spine. But it’s not as easy as it looks!

Here’s how to conquer boat.

1. Sit on the floor with your back straight, and your legs straight in front of you.
2. Lift through your chest, and lean back slightly.
3. Exhale, bend your knees very slightly, and lift your feet off the floor. Try to get your thighs to a 45 degree angle to the floor. Straighten your legs if you can. If not, don’t worry. You’ll get there.
4. Stretch your arms straight alongside the legs. Keep your arms parallel to the floor, and reach forward with your finger tips as far as you can.
5. Breathe!

Try to hold the post for 10-15 seconds. You may not be able to do this right away, and if not, don’t worry. Over time, gradually increase the duration of Boat until you can hold it for 60-90 seconds.