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The Boat Pose
Doing this pose will rapidly increase strength
and muscle tone in your midsection.
Keep challenging yourself to stay in this pose
longer. If you find the stimulation of the midsection becoming intense,
just persist with it, knowing your mind has ultimate control over
the body.
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To view in flash -
click the image below
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Instruction Table
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1
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Find yourself on your
sitting bones, lifting out of the hips.
Extend your spine upwards, and press the soles of your feet
into the floor, with the knees and ankles together. |
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2
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Using your fingertips
on the floor for balance, extend your abdomen as you lean back
slightly. |
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3
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Bring your lower legs up, parallel
to the floor. Breathe softly, in and out through the nose,
while opening the chest and squeezing the shoulder blades
together.
Focus on a point at eye level in front of you. You may find
this pose challenging to begin with
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4
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Now bring your arms up beside your knees,
parallel to the floor, opening the chest. Keep your focus
on that point in front of you. This will help your stability.
Continue with the controlled breathing.
Feel the stimulation of the entire abdominal
region, as you hold this pose for a few more breaths.
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Advanced Variation of The Boat
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Now bring your legs up to straight. Continue
to keep your focus on that point in front of you.
Continue with the controlled breathing.
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