Boat

TRADITIONAL ALIGNMENT

Foot to Hip : hips adducted, internally rotated and flexed. knees flexed.
Pelvis: neutral / tilt
Spine : Neutral and upright or flexed if folding.
Shoulder to Hand : shoulders flex and slightly externally rotate, elbows extend.

INTEGRATION

Boat pose is great for strengthening the core, hip flexors and thighs and will work the shoulders against gravity. This pose is a balancing posture where weight is distributed between sit bones and the tailbone. If the legs straighten a stretch may be felt in the hamstrings.

EXPLORATION

Foot to Hip : legs bent vs straight
Spine : twist or roll down vs static, low boat to high
Shoulder to Hand : arms by sides or reaching over head

MODIFICATION

- reclined, spine supported by floor.
- sit on blanket if digging coccyx

ADVANCEMENT

Straight Legs
Arms raised over head

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