The boat posture holds an isometric movement retracting the abdominal muscles. This posture works the abdominal muscles, improves balance and coordination. Requires good hip flexibility.
Start in the staff posture, sitting with the legs straight out in front and feet together.
Keep the back straight, with the lower back arched forward, stretch the arms out in front, tilt backwards a little and on the next inhalation lift the legs up together. Keeping the balance on the pelvic bowl. If you struggle to keep the back straight with the full boat posture, bend the legs to a half boat posture.
Breathe normally and hold the posture for about 30 seconds.
To come out just bring the arms and legs down towards the floor on the next exhalation.