Full Boat

Benefits

• Improves the strength and flexibility of abdominal and back muscles
• Improves balance and concentration

Focus

Stretch and lengthen through your spine to make your spine very strong, to help lift your legs without straining your lower back.

1. Sit on the floor with your legs extended in front of you. Stretch up through your spine, arching your back slightly. Rest your palms on top of your thighs.
2. Initially, tighten your abdominal muscles, then lean back onto your sitting bones. Lift your feet off the floor a few inches while extending your arms up and forward, toward your feet.
3. Hold your balance, and steady your breath. Relax your abdominal muscles and point your toes. Keep extending through your arms and legs, and breathe deeply for 3 breaths.
4. Lower your feet and hands to the floor. Bend forward toward your toes, and lengthen your spine.
5. Repeat the pose again. Aim to practice 3 times and to hold for 7 breaths each time.

If you feel any strain in your back, release the pose and rest. Yoga is a diagnostic tool; it will show you the weaknesses in your body that need to be strengthened, so do not criticize yourself if you cannot achieve a pose. In time, as you practice all of the poses in this book, your muscles will strengthen, and you will be able to practice this wonderful pose.

Benefits

• Improves the strength and flexibility of the muscles that support the spine
• Improves posture (giving a slimmer appearance) by strengthening back and abdominal muscles

Focus

Straighten and lengthen your spine to minimize strain on your lower back. Pull up through your breastbone, do not collapse the chest, because this action will put pressure on your lower-back muscles. Let your abdominal muscles be soft, and focus on using your inner thighs to hold the pose.

1. Sit on the floor with your legs extended in front of you.
2. Lift and lengthen through your spine, and clasp your hands behind your head, elbows back.
3. Tighten your abdominal muscles, then lean back onto your sitting bones while lifting both feet off the floor a few inches. Extend through your legs, and point your toes. Pull your elbows backward.
4. Breathe deeply through your nose. Hold the pose steady for 3 breaths.
5. Lower your feet and hands to the floor.
6. Bend forward toward your toes, and stretch through your spine.
7. Repeat the pose a total of 3 times, over time, aim to hold the pose for 7 breaths.
   

   Warning:

   If you experience chronic back pain or have injured your back, consult an experienced yoga instructor before practicing this pose.