1. Start by sitting on the floor or a yoga mat with your knees bent and feet flat on the ground.
2. Keep your spine straight and lean back slightly, finding your balance on your sit bones.
3. Inhale and engage your core muscles to prepare for the pose.
4. Exhale and lift your feet off the floor, bringing your shins parallel to the ground. This is the half-boat pose (Ardha Navasana) as the intermediate stage.
5. For the full Boat Pose, extend your arms forward so they are parallel to the floor or holding onto the thighs for support.
6. If you feel stable, straighten your legs, bringing your body into a 'V' shape.
7. Keep your back straight, chest open, and shoulders down, away from your ears.
8. Hold this pose, focusing on balancing and maintaining core engagement. Gaze can be forward or up towards the toes.
9. Aim to hold the pose for 10-30 seconds, working up to 1 minute as you gain strength.
10. To release, exhale and return your feet to the floor, and relax the arms.
11. Always perform this exercise in a controlled manner to prevent back strain, and avoid holding your breath.
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