To move into Boat Pose, Navasana: Come to as seat. Bring the soles of the feet to the floor. Feel the sitting bones beneath you, grounded into the floor. Lift the chest and the area of the sternum, up towards the ceiling so the spine is straight. Expand through the area of the collarbones so that the chest broadens and the shoulder blades are flush to the back. Bring the palms to the back side of the legs and sit tall. Notice that staying here, maintaining the integrity of the spine, takes core strength. Option to stay here and breathe for 3-5 full rounds of breath. Relax the jaw and soften the breath.
To move into High to Low Boat for dynamic movement and more challenge: On an inhale breath, bring the middle of the back down towards the ground, keeping the head and feet lifted. Bring awareness to the low-back and press the low-back down into the floor while the back is grounded. On an exhale, come back to a sitting position, upright. Move with control and intention, rather than fast, jerky motions.
Take 5-10 breaths moving from High to Low Boat Pose, building core strength. Take a rest and come down to lay down on the back and draw the knees into the chest, Apanasana, to rest. Option to take another set with mindful movements and with attention to the spine. Take rests when you notice that your posture is compromised because you are tired.
If this is too intense on the low-back, try bringing one foot down on the ground at a time. One foot touches the ground, and one foot is elevated in line with the knee. Bring the palms behind the thighs. Extend one leg at a time, with the breath. Inhale to straighten and extend the leg. Exhale, and come back to a starting position with the torso sitting upright. Take 5-10 breaths, moving and creating balance on both sides of the body, by alternating legs. Move with control and integrity. Take a second set of movements as an option.
Come to lay down on the back, drawing the knees into the chest, Apanasana. Allow the breath to calm and notice how you feel. Bring your yoga practice off of your mat, by creating mindful and intentional movements into your day.
Practice daily awareness. Take a few minutes each day to become still, listen to the sound of the breath, and become more grounded. Build strength in the physical core as well as your inner core or compass. Practice making decisions from that thoughtful place that allows you to manifest and create your vision. Allow that vision to be beneficial to you as well as to others, without harm.
Christi Iacono, 500 hr. cert. yoga instructor and owner of In Rhythms Yoga
Christi Iacono is a 500 hour certified yoga instructor, kids yoga instructor, and owner of In Rhythms Yoga. IRY is a small neighborhood studio in Clairemont, S.D., located in the Mount Streets. She guides adults, kids and families in the ancient tradition of yoga. Christi has experienced many positive physical and mental transformations from her daily personal practice. She is passionate about sharing her experience, inspiration, and dedication with her students. She is committed to being a life-long student and teacher of the practice. Christi carefully works with each student in order to find the variation that best serves their body. Work to find the balance of effort and ease in every posture, “sthira sukham asanam.” Yoga is accessible to all.
IRY offers regularly scheduled vinyasa and yin-based classes on, Sat., Sun. (Yin-Yoga) and Wed. mornings as well as Tues. and Thurs. evening classes.
*Christi also teaches family and kids yoga.
*Christi uses Young Living Oils at the studio to enhance yoga class, meditation and in her home. Visit http://www.apothecarysociety.com/ciacono to learn more.
*Go to www.inrhythmsyoga.com to see the full yoga schedule, instructors and for private lessons.