A.
Boat Pose Vinyasa

From a seated position on your mat, begin to extend the legs out in front of the body in boat pose. Draw the belly in tight to support the spine in the boat pose. Try to be careful that your back doesn't round and lengthen through the body as you open the chest center. Draw the knees into the chest and take a moment to rest for 2-3 deep breaths. Repeat this series 5 rounds holding for 5 breaths each round. 

*Yogi's Challenge -After 5 slow rounds repeat this pose with your breath in a fast flow. As you inhale, your body is in a resting pose. As you exhale come in to boat pose. Repeat this faster flow for 25 breaths.

 

B.
Reverse Table Top Pose

From a seated pose bring the hips up as you straighten you legs and roll the shoulders back and down. If your neck is comfortable release the head head back as you relax the breath. Hold the pose for 5 breaths and rest. Repeat 5 rounds.

 

C.
Twist Pose

Find a comfortable seated position crossing right leg over left for a seated twist. As you inhale lengthen through the spine and as you exhale twist deeper into the spine holding for 15-20 breaths on each side.

 

D.
Plow Pose

Lying down on your back, draw your legs over your body and slowly lower your toes to the floor above your head. Try to lift your top thighs and tailbone toward the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body, as you lift your thighs up to the ceiling. Your body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck or about 10-15 breaths. Slowly roll down to rest on the spine for 2-3 minutes feeling the effects of the posture.

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