Start from seated making sure you are on your sit bones and your legs are straight in front and just a little apart. Next:
- bend both knees and put your feet to the floor
- place your hands behind your thighs near the back of the knees and keeping the spine straight start to adjust your weight until you are balanced on your bottom
- lift the feet until your shins are level with the floor, and make a straight line between knees and feet, do not allow the feet to move inward or the knees to drop out
- flex the feet and ensure your chest is lifted to maintain a long spine
- release the hands from behind the knees, straighten your arms with the fingers pointing towards the feet with the arms parallel to the floor
- maintain the leg lift and hold for between five and ten full breaths
- to release the pose place your hands behind the thighs near the backs of the knees and bending the knees take the feet to the floor as you adjust your weight forwards
- straighten the legs and relax for a few moments
Boat pose is the best for abs. Yoga guru Leeann Carey says that you can even do the pose with a partner to help each other build endurance. She has a free yoga video on this that I thought your readers might like: https://www.planetyoga.com/free-yoga-video-partner-boat-pose/
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