Practicing this Yoga Pose is like having a cup of coffee! It wakes you up from the inside out to jump-start your day and make you feel like anything is possible. The challenge is to stay with the Yoga Pose as you burn. The best Yoga Pose for strengthening the core muscles, it also stretches and lengthens the back body. Yogis practice this Yoga Pose to stimulate digestion and elimination, and to relieve stress.
QUALITY Energizing EFFECT Cleansing, heat, strength PROPS None GAZE Forward
1 Begin in a seated position on your mat. Hug your knees into your chest with your hands under your knees, balancing on your sit bones.
2 Lift your shins parallel with the ground, and lean back a bit with your hands supporting the backs c your knees. Lift your chest up and shoulders back into a supported Boat Yoga Pose.
3 Shift your weight slightly forward to the fronts of your sit bones, and straighten your legs as far as they’ll extend. Let go of your legs, and reach your arms forward in line with your knees.
4 Look forward and stay here for 5 breaths, feeling your aliveness! You’ll experience some shaking, which is totally normal. Use your abdominal muscles to stay lifted rather than your back muscles, shoulders, or neck, and release your jaw.
5 Lower onto your back and hug your knees into your chest before rocking back up to sit. VARIATION
Boat Yoga Pose Photo Gallery
In step 4, if you feel ready to challenge yourself after 3 breaths, exhale and lower down 2 to 3 inches from the ground into Half Boat. Tuck your chin in toward your chest, and stretch your legs long out in front of you with your toes pointed, drawing your navel in. Hold your exhale, and then inhale to rise back up into Boat Yoga Pose with your knees slightly bent. Repeat 3 to 5 times, exhaling to lower down and inhaling to rise up. When you’re done, lower down onto your back and hug your knees into your chest before rocking back up to sit.
CORE WORK AND ARM BALANCES
Although yoga’s impressive arm balances look like they require a lot of arm strength, they’re actually possible through a strong core and inner strength and confidence. These take time and require risk-taking and patience. Once mastered, these are the Yoga Poses that will make inversions accessible and fun.
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