Boat pose


  • Lie in the PMA2 Base Position.
  • Contract the abdominal muscles.
  • Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms).
  • Have the hands and feet aligned, the same distance from the floor.
  • Balance the body on the buttocks, keeping the spine straight.
  • Hold for a few seconds then release, slowly lowering the body to the floor.
  • Practice 3-5 rounds taking a few deep abdominal breaths in between each round.


Inhale before raising the body.

  • Retain the breath in while raising, tensing and lowering the body.
  • Exhale relax in PMA2 Base Position.


  • The strength of the abdominal muscles.
  • Alignment of the head, neck and spine.
  • Synchronizing the movements with the breath.


  • Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.
  • Tones all the abdominal organs.
  • Removes lethargy.
  • Useful for eliminating nervous tension.
  • Helps to bring about deep relaxation.