“Boat” strengthens the abs, hip flexors, lower back, upper back, arms, shoulders and neck.
Instructions
-Sit with your knees bent and feet flat on the floor.
-Hold onto the backs of your thighs and lean back slightly. Lift your chest, pick up your feet and balance on your sitting bones.
-Bring your toes up to eye-line and hold the pose. Try not to let your back round by keeping your chest lifted.
-If you have your balance, you can let go of the backs of your legs and turn your palms up to the sky.
-Hold the pose for 5-10 breaths, in and out through your nose.
Contraindications
-Avoid this pose if you have a neck injury.
Editor’s Note: Find more yoga routines designed specifically for surfers here.
