Chair Boat Pose

Benefits

• Strengthens "six-pack" abdominal muscles
• Builds deep core stability
• Strengthens hip flexors
• Improves posture
• Enhances balance

How to do Chair Boat Pose

1. Sit toward front of chair
2. Hands hold sides or front edge of chair seat
3. Sit tall in Seated Mountain Pose
4. LEVEL 1: Lift one foot slightly off floor, hold, lower. Alternate.
5. LEVEL 2: Lift both feet slightly off floor, knees bent
6. LEVEL 3: Straighten legs to 45-degree angle (advanced)
7. Engage core strongly
8. Keep spine long, chest lifted
9. Balance on sit bones
10. Hold with steady breathing

Breathing

• Breathe steadily, don't hold breath
• Exhale to engage core deeper
• Inhale to maintain length

Hold: 5-10 breaths (or 10-20 seconds). Repetitions: 3-5 times.

Modifications

Make it easier

• Keep feet on floor, just engage core
• Lift only one foot at a time
• Hold for shorter duration (3-5 seconds)
• Keep knees bent throughout

Make it more challenging

• Release hands from chair briefly
• Extend arms forward
• Hold for longer duration (20-30 seconds)
• Straighten legs fully

Common mistakes to avoid

• Rounding the back
• Holding breath
• Tensing shoulders and neck
• Gripping chair too tightly
• Progressing too quickly