Boat

Step By Step

1. Sit on the mat with legs out straight.
2. Press hands on the mat a little behind the hips, shoulders back and wrap around the spine, fingers pointing towards the feet and arms strengthen.
3. Lift up through the top of the sternum and lean back slightly.
4. Bend knees to a 45 degree angle lifting feet off of the floor; feet are active.
5. Come onto sits bone.
6. Stretch arms out along side the legs parallel each other and the floor, palms in and stretch through the fingers.
7. Extend legs out straight, pointing toes

Benefits

• Strengthens the abdomen, hip flexors
• and spine.
• Stimulates the kidneys, thyroid,
• prostate glands and intestines.
• Helps relieve stress.
• Improves digestion.

Contraindications

• Neck injury; sit with back near a wall to
• perform pose. While tilting torso back,
• rest the back of the head on the wall.
• Asthma.
• Diarrhea.
• Headache.
• Heart problems.
• Insomnia.
• Low blood pressure.
• Menstruation.
• Pregnancy.

Common Misalignments

• Shoulders rounding forward.
• Behind sits bone.
• Head forward.
• Lack of muscular and organic energy.