One of the most popular yoga poses for building up core strength. You will see Meddy practicing this pose frequently. Boat Pose is commonly referred to as — Navasana (nah-VAHS-uh-nuh) — tones the abdominal muscles while improving your strength in the lower back.
Navasana challenges the abdomen, hip flexors, and your back muscles, building strength and steadiness at the body’s core. It stimulates the abdominal organs, including the intestines and kidneys, which improves overall digestion.
To start with this pose, begin seated with your knees bent and feet flat on your yoga mat, hands resting next to your hips. Focus your mindful awareness inward and focus on your breath. Allow your inhalations and exhalations to be calm, smooth, and evenly paced. It is always good to do a few mindful breaths before you practice Boat Pose.
As you lean back, try to keep your back straight, lean back slightly and lift your feet, bringing your shins parallel to the floor. Balance on your sit bone as you hold this pose. Bring your forearms forward out to the front.
Straighten your legs to about a 45-degree angle as you lean back. Try to look like the letter V as you hold this pose. Over time your core will get stronger and stronger.