Prep Poses for Boat Pose
• Staff (Dandasana) - to focus on spinal lengthening and stability
• Downward Dog (Adho Mukha Svanasana) - to lengthen spine and hamstrings
• Chest Stretch or any Heart Opener - opens the chest to help prevent rounding of the spine during Boat
• Forward Folds (Uttanasana or Paschimottanasana) / Pyramid (Parsvottanasana) - The benefit of these poses are twofold: a deep stretch of the hamstrings and an active lengthening of the spine.••••••••••••••••••••••••••••••••••••••••••
Also, here are some counter poses for Boat… Boat Pose is pretty demanding, so it always helps to add in a counter pose or two afterwards.
Counter poses aren't just for backbends. They make a lot of sense when you think about it. A counter pose brings balance and health back to your body. Have you ever held a pose for a while and when you came out of it, your body felt off, tight, or out of balance? Like when you hold boat pose and your hip flexors are screaming at you? Try these counter poses to bring a little balance back.
• Butterfly (aka Bound Angle Pose, Baddha Konasana) - Stretches inners thighs; opens the hips
• Reverse Tabletop / Incline Plank (Purvottanasana) - Hip extension to counter the hip flexion; stretches chest, shoulder and hip flexors (in other words, it stretches the front of the body to counter the forward folding action of Boat)
Have fun practicing, and remember: practice makes progress!
Love & Light.