Spartan Yoga’s Boat Core Series

Spartan Yoga’s Boat Core Series


hello we’re going to start our boat
core series each pose will be held for 45 seconds the first one is boat you can
see that Sylvie is in boat right now several modifications are
holding the legs or placing hands behind you or just setting the feet down
anytime you need to please keep going each session will be 45 seconds we are
now 25 seconds left breathe here in through the nose out through the nose
you’re having your shoulder blades pulled back you can have a slight
rounding in the lower back and you’re breathing in through the nose out
through the nose 10 more seconds – two one and feet down left foot up for
half boat this will be the boat core series from
yoga energy studio 25 more seconds left again modifications are grabbing the leg
or placing the hand down behind you try to breathe through the nose as much as
possible 10 more seconds left 3 2 1 and switch legs the series can be done pretty
much every day fifteen more seconds left ten five more seconds left we’re going to be
going into reverse tabletop in two one begin in Reverse tabletop you can have
the fingers pointing toward your butt away from your butt or you can create
fists if you have any wrist issues either way please begin the knees are in
line with the hips the feet are in line with the knees you’re squeezing your
butt lifting it you’re squeezing your knees toward each other but not touching
you’re pushing into the heels of the feet to engage the glutes even more you
can look forward with your head or let it hang either way it’s fine whatever
feels best for your neck breathing in through the nose out through the nose
try to keep engaging the glutes squeeze the butt lift it more squeeze the knees
don’t let them drop out breathe in through the nose out through the nose two-one-zero lay on your back
going into bridge pose squeeze your butt lift it up this is a static bridge pose
again the knees are in line with the hips the feet are in line with the knees
pushing into the heels squeezing the butt and as always lift the butt a
little bit more every time you think you’re dropping the butt lift it every
time you think you’re lifting the butt lift it more keep breathing in through
the nose out through the nose only 20 seconds more the next one we’re
going to be going into is a pulsating bridge so for that one there’s a little
bit of modification but keep going keep going keep going ten more seconds four
three two one drop butt squeeze lift up drop butt squeeze lift up arms come
overhead and down as you lift up arms come overhead and then come down
alongside the body the butt squeezes each time this works what – the butt – and – the thoracic diaphragm – very good breathe – one of my most favorite parts of the body deep inhale and exhale through the nose the deeper you breathe
the more you activate the thoracic diaphragm – seven more seconds three two one and pop back
into boat all the way up so from here we’re doing the traditional boat if you
need to again you can do modifications by grabbing your legs bringing the
hands down behind you or setting the feet on the ground and then lifting them
back up try to do the whole 45 seconds even if you have to take breaks in
between continue to breathe and continue to go shoulder blades again pulling
back keeping the shoulders from the ears away from the ears
breathing in through the nose out through the nose
ten more seconds two one and both feet down both feet back
up from here we’re going to tap side to side so bring the hands down you’re trying
to get as much rotation as possible modifications are easier by setting the
feet down lifting them up when you feel like it or opening the arms up squeezing
the shoulder blades together and rotate from side to side trying not to move the
butt but breathing again tapping with the feet down or with the feet up either
way you’re staying in this position trying to get the oblique rotation
breathe in through the nose out through the nose six three two one
reverse tabletop remembering the modifications you can put the fingers
toward you away from you or creating fists
either way start up get that butt up think butt up squeezing the knees toward
each other but they don’t touch pushing into the heels butt is lifting as much as
possible keep breathing in through the nose out through the nose anytime you feel dizzy looking back you can just look up twenty more seconds keep it going fifteen ten two one and lay on your back squeeze
your butt lift it up get that butt as high as possible bridge pose
in this bridge pose we’re focusing on the glutes not on the hamstrings so push
those heels into the ground squeezing the knees toward each other and
breathing in through the nose out through the nose 30 more seconds keep it going lift that butt higher nineteen five three two one
pulsating bridge drop butt squeeze lift up drop butt squeeze lift up again
raise the arms inhale up arms up overhead exhale drop butt bring arms long
side of the body body keep going breathing nice deep breaths in through
the nose out through the nose fifteen more seconds again this is the
yoga energy studio at YogaEnergy.com for the boat core series three two one
knees into chest and you are done