
To do Boat Pose: Come to sit on your buttocks with your knees bent and the soles of the feet on the ground, aligned under your knees. Sit nice and tall, creating a straight spine. Inhale, and grow taller through the crown of the head while lifting and expanding through the area of the chest and collarbones. Exhale, and relax the shoulder blades down the back. Bring the palms to the backs of the thighs.

If you want more challenge, begin to extend one arm and then the other. Draw the low belly in towards the spine and sit tall. Relax the muscles in the face, including the jaw. Create a smile on the face to encourage a little “lightness” in the body.


If you begin to lose integrity of the posture, and the breath becomes “choppy”, the spine begins to round, or you have trouble finding balance, take a step back in the posture. Options to back-out include: coming back to bent knees, lowering the hands back behind the thighs, or back to start position, with the soles of the feet back towards the ground.
To come out: gently lower the feet and arms down. Come down to lay on the back and draw the knees in towards the chest. Draw circles to the right and then the left with the knees. Allow the breath to come back to normal.
When we utilize the qualities of tapas, strength, and unwavering determination in yoga, we can more readily access these characteristics in our daily lives. Yoga helps us to manifest more awareness in our bodies. When we focus our awareness on the physical body and incorporate mindful breathing, we can more easily tune inwards towards the soul.
Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.
Namaste,
Christi Iacono, In Rhythms Yoga, Clairemont, S.D.
Christi is a certified yoga instructor that focuses on teaching adults, private lessons, and kids. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive physical and mental transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve your body. Contact christi@inrhythmsyoga.com for more info. Go to www.inrhythmsyoga.com to see the class schedule and instructors.
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