Boat - Knees Bent

How To

Come to a seated position. Take your hands behind you and lift up through your finger tips. Bend you knees in front of you. Legs together. Lift your chest up but draw your ribs and navel in.

Lean back just enough to come to the very back of your sits bones and lift your legs up. Point the toes, squeeze your inner thighs together while engaging your core

Extend your arms forward in front of you. Palms facing each other. Draw the neck back in alignment with the rest of the spine and gaze directly ahead.

Hold and breathe.

Tips

Tip 1

Roll your buttocks flesh back so your tailbone isn’t scooped under your body. Keep your spine straight, chest lifted and don’t forget to breathe.

Tip 2

Sure, abdominal muscles will support you in this pose, but the key muscles to focus on in this exercise are the hip flexors. Those are the muscles that bring your belly and thigh bones closer together. To help build this awareness, place a block between your thighs. Lightly squeeze the block with your thighs.