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CAUTION - NOT FOR PREGNANCY
Boat Pose - Feet Down
Set Up - Lie on stomach,
arms to sides (or fingers interlace on buttocks), palms face up,
inner thighs and ankles together
tuck tail bone down towards feet
and ground, strong buttocks and reach back thru inner
thighs
using abs and lumbar spine
muscles
inhale chest and hands off floor,
neck relaxed, look at ground
exhale release down with control -
inhale coming up
Repeat 3X on 4th round
stay up and breath for 10 breaths, keep strong squeeze on buttocks
to support low back and breathe through the lowest part of
back
to release - with control gently (buttocks
and low back) lower yourself down
