Home Yoga Practice
This is a sequence that tones the abdominals. It can be done a number of different ways so experiment with flowing in and out of the Boat pose. It may not be a good idea to flow into the Plough pose, which is the pose on the shoulders below, if you have a stiff neck of tight neck muscles.
Printable Home Yoga sequence link
Exhale into the seated forward bend called Paschimottasana.
Inhale and come up then tilt back into Boat pose with an exhalation. Bend the knees to the chest for an easier pose and easier transition.
On an exhalation tilt back onto your spine and bring the legs to the chest. If you are not flexible bend them but make sure your hamstrings still feel like they are stretching. You can rock a little to put the bones in the spine into alignment.
On an exhalation roll forward and back up to Boat pose. This transition is easier with the knees bent.
Roll back to Plough pose. This pose is usually done with the hands supporting the back. The version shown is not so deep and feels a little better on the neck muscles but is harder to balance.
Roll down onto the spine and take the knees to the chest. You can rock on the spine again but make sure the padding under your spine.
Roll forward to Boat pose once again.
You can come down into the seated forward bend after and repeat this sequence or roll back and be playful from pose to pose.