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.