Boat Stretch
Balanced on the sit bones with the trunk leaning back, both straight legs rise into a V while the hands hold the backs of the thighs; held for time.
How to do it
Setup
Seated, knees bent, feet on the floor, hands on the floor behind the hips.
Steps
- Lean back on the sit bones and lift the feet off the floor.
- Straighten the legs into a V and take hold of the backs of the thighs.
- Hold and breathe with the chest lifted, then bend the knees and set the feet down.
Common mistakes
Rounding the lower back to stay up: lift the chest and sit tall on the sit bones. Hands hauling the legs up: they steady the legs; the abs hold the V. Straighter legs than the hamstrings allow: bend the knees a little and keep the chest up.
Breathing
Slow and even through the hold.
