Yoga for Beginners: Boat Pose

09/30/2009 | 12:00 AM

We probably spend more time sitting during the winter than during any other season, so it’s important that we pay attention to our lower backs. The boat pose is great for both your back and your overall flexibility.

Directions:

Sit down on your yoga mat. Pull in your legs and grab your thighs.
Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.
Slightly pull your legs with your arms to maintain the posture. Extend your arms forward and parallel to the floor.
Stretch your legs and feet together. See to it that your back remains straight.
Bring your arms alongside your body, parallel to the floor and focus on a particular spot for balance.
Keep your breath slow and steady.
Maintain this position for 1 minute.

Beginners: A yoga strap will help you maintain the pose as you work on your balance and strength.