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.
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.
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
- reclined, spine supported by floor.
- sit on blanket if digging coccyx
Arms raised over head