Photo: Courtesy of A.C.E.
High/Low Boat
This fitness-inspired twist on a yoga boat pose, or navasana, works the entire core as well as the hard-to-target hip flexors, says Matthews, who also teaches yoga.
1. Begin in a seated position with knees bent and feet flat on the floor. Cross your arms in front of your chest.
2. Slowly pick both feet up, keeping knees bent at 90 degrees. Recline the torso back slightly as you keep the core engaged and the spine long. This is the high-boat pose.
3. As you inhale, lower back with control. Extend the legs out in front of you and recline your torso closer to the floor. This is the low-boat pose.
4. As you exhale, rise back up with control into high-boat pose.
Published 06/03/2013
As a reminder, always consult your doctor for medical advice and treatment before starting any program.
