Core strength is an essential part of keeping your balance while tramping, especially if your pack is heavy. The simple ‘boat’ pose is effective and has two variations.

• Sit on the floor, hold onto your knees and tip back slightly to lift your toes off the floor.
• Lift your chest up and focus on a long spine with shoulders relaxed down from your ears. (Photo, left)
• To work harder, let go of your feet and reach your arms forward. (photo, right)
• Keep breathing.
• For more work, lift your feet up to the height of your knees.
• Hold the pose for 20-30 seconds. Take a rest and then repeat 2-4 times.