Half Boat Pose

Instructions

1. 1Sit on the floor with your knees bent and feet flat, hands resting on your thighs.
2. 2Lean back slightly until you feel your core engage, keeping your spine long.
3. 3Lift your feet off the floor so your shins are parallel to the ground.
4. 4Extend your arms forward at shoulder height, palms facing each other.
5. 5Hold for 5 to 10 breaths, drawing the lower belly in and up with each exhale.

Contraindications & precautions

• ⚠Recent abdominal surgery or hernia — avoid compression of the abdominal cavity until fully healed.
• ⚠Low back pain or disc issues — the sustained spinal flexion can aggravate lumbar strain.
• ⚠Pregnancy — the strong core loading and supine-adjacent position is not suitable after the first trimester.