Use boat pose in mountain III to strengthen your core and improve your balance. Practice boat pose after seated forward fold to assist you in maintaining a neutral spine by lengthening your back and hamstrings.
Getting Into the Pose
Sitting tall on the floor, bend your knees and hold on to your hamstrings. Slowly lift one foot at a time away from the floor, keeping your back long. Reach forward with your arms as you balance on your sit bones (ischial tuberosities; figure a). For a greater challenge, straighten your legs and reach forward without rounding your back (figure b).
Holding the Pose
Focus on your breath to lengthen your spine and lift your chest, relaxing your shoulders back and down (figure c).
If you're a beginner or if you have back injuries, keep your feet on the floor and continue holding on to your hamstrings.