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Boat (with variations): The goal again is to maintain that<br />
neutral spine like in Mountain. Reclining backward slightly<br />
will increase the load on the core but avoid going beyond<br />
the muscles’ ability to maintain that neutral spine. Numerous<br />
variations of this pose can include, arms helping to support<br />
the lift of the heart, feet on the ground, knees bent or<br />
extended. Try this pose in a chair with various positions of<br />
the legs and/or arms. Always keep your boat looking lovely<br />
and afloat with your heart center lifted. Do not compromise<br />
your spine in this pose by losing the neutral position and<br />
rounding throughout the back. Stay with whatever variation<br />
in which the core can maintain a long, neutral spine. With<br />
continued practice, the muscles will strengthen, and then<br />
you can advance to greater intensity if you wish. Breathe in<br />
this moment stability and strength.<br />
<strong>Siouxland</strong> <strong>Magazine</strong> | Balance /43<br />
Mountain chair<br />
Plank: Think about the strength of the Mountain<br />
pose for trunk and core, maintaining a neutral spine.<br />
Arms are extended out, bearing weight through<br />
hands to strengthen wrists, elbows, shoulders, and<br />
tone muscles of the arms. Options to start with low<br />
resistance by performing a plank at the wall, counter,<br />
or a chair. The more horizontal the body to the<br />
ground, the more gravity puts a greater load through<br />
muscles and joints. Breathe in this moment stability<br />
and strength.<br />
Medium boat<br />
Boat with chair<br />
Plank<br />
Big boat<br />
Plank with chair<br />
Dr. Meghan Nelson, a licensed physical therapist and<br />
professional yoga therapist with a passion for using yoga<br />
as medicine for optimal health, injury prevention, and<br />
overall health and wellness. Meghan is co-owner of Lumin<br />
Therapy, which provides integrative healing of the mind,<br />
body, and spirit through the practice of physical therapy,<br />
medical therapeutic yoga, and mindfulness.<br />
Photo Credit Britton Hacke Photography.