This pose gets its name from the shape the body forms – a rowboat, balanced on the waves of breath and body. The full posture can be challenging for those with limited hip flexibility and abdominal strength (see modifications below) – even intermediate and advanced yogis may find it challenging to maintain this posture calmly and steadily so always be patient with yourself and find the level that allows for calm, easy breath. Boat Pose provides an excellent exercise in balance and concentration while toning the abdominals and thigh muscles.
Drishti – forward/gazing softly at feet
Counterpose – Apasasana (Knees to chest)/Tadasana. (Reclined with arms overhead)
Benefits – strengthens and tones legs, abdominals and arms, lengthens spine, opens neck, shoulders, collarbones, improves posture, improves focus, creates balance in the mind; increases willpower and self-esteem
Technique – begin in Dandurasana (Staff Pose), inhale and bend the knees, placing the hands on the shins. Inhale deeply, exhale and lean back on your sitting bones, finding balance. Inhale, exhale and straighten the legs as far as is possible, bringing the arms straight forward in front of the body– remain balanced here for a few moments, the gaze softly forward or gazing at the feet. Slowly release the legs to the floor and the arms to the sides. Roll onto the back and bring the knees into the chest to come out of the posture and release the lower back. Alternatively, you can come into Reclined Mountain with the arms overhead to stretch the abdominals.
Modifications – if you are unable to straighten your legs and maintain balance, hold the legs behind the knees, for an even gentler version, keep the knees bent and continue holding the legs. Also if you have very limited hip flexibility or abdominal strength, try rounding the back and cradling the neck in this posture.
Contraindications: avoid this pose if you are pregnant, have low blood pressure, any lower back or neck injury or if you are menstruating.
