This sequence helps core yoga fitness. Flow through the Boat pose a number of times while rocking on the spine. Try different positions with the legs to tone different muscles. You can also bend the knees for an easier flow.
Rolling on the back seems to align the bones in the spine. It is one of the best ways to keep them in good alignment.
Toning the stomach muscle is another way to keep the spine healthy as it provides support for the spine. Be careful when doing this because the legs are heavy and can sometimes put sudden strain on the back when launched out.
Yoga fitness Flow Instructions
From the forward bend inhale as you come out and exhale tilting back into Boat pose.
Inhale in Boat pose and exhale back onto our shoulders and upper back. Roll a few times up and down the spine.
Roll forward to Boat pose on an exhalation. Hold and inhale before exhaling back onto your spine with the legs being drawn towards the chest. Rock along the spine while breathing.
Once again roll forward to Boat pose on an exhalation. Hold for up to 5 breaths.
Roll back to the version of the Plough pose with the hands stretching back while down. By careful how you enter this.
Enter lightly and then deepen if you feel the neck may be vulnerable of in any danger.
Once in the pose relax there for a few breaths.
Roll forward to Boat pose once again on an exhalation. Hold for and inhalation or a few breaths.
On an exhalation roll back to One Leg Shoulderstand pose. Either leg can be down so do whichever one feels right the first time. This time the hands are supporting the back. If you want you can choose this hand position for the Plough pose which was performed earlier. Hold for up to 5 breaths.
Roll forward to Boat pose once again. Hold if you like of just inhale in the pose and exhale back into the One Leg Shoulderstand Pose the opposite way.
Roll back to One leg Shoulderstand on an exhalation again. This time on the opposite leg. Hold for the same amount of time.
Roll forward to Boat pose again on an exhalation holding for a few breaths or just an inhalation then roll back to full Shoulderstand pose.
