Core Stability Yoga

August’s Theme is Core & Confidence

Focus on Stability, Self-Confidence, and Strength

Our core is incredibly important; it matters for strength, stability, efficient movement, and injury prevention. It is a grouping of muscles in our trunk, pelvis, and spine that work together to keep us upright, balanced, and protected. It is more than just our abs!

Boat Pose

Boat Pose helps to build our core and can be done seated or standing. Don’t rush the movement, pause in the shape and breath and feel the power in your center.

Boat Pose Modified-Seated on the floor

Begin seated on the floor; bend both knees bringing the feet to the floor, let your fingers come to the floor behind your hips – fingers facing forward. Then try one or all of the following

· Flex both of your feet and lengthen the spine

· Lift one foot and then the other, alternating while keeping the spine long and fingers on the ground

· Lift both feet and bring the shins parallel to the ground

· Bring one hand at a time up next to the knee reaching forward (or both hands)

Boat Pose Modified-Seated in a Chair

Being seated in a chair; feet comfortably resting on the ground, length through the spine. Try adding one or more of the following

· Flex both feet

· Lift one foot and then the other, alternating while keeping the spine long and fingers on the ground

· Lift both feet (it may help to hold the seat of the chair)

· Lift one foot, extend the leg and hold for a few breaths

Boat Pose Modified-Standing, using a Chair for Balance

Begin standing on the side of a chair in mountain; gently rest the fingers on the back of the chair for stability. You can then add any of the following

· Alternating knee lifts, pausing in between for a breath or two

· Alternating forward leg lifts