#Navasana Boat Pose. Here are 4 variations for you to try. The 1st option is if you have weaker abs, just try to keep your legs bent 90 degrees and lengthen your spine. If you can extend the legs without straining your back, do the 2nd option. 3rd variation is more advanced and I you're feeling up for a challenge try the prayer twist I'm demonstrating in the 4th variation. strong core helps prevent lower back pain and builds confidence.