Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 245

boat Pose

Boat Pose is a core strengthening pose and uses the entire body (Flynn, 2013; Harper,
2013). It also stretches and challenges the hamstrings and integrates balance (Flynn, 2013;
Herrington, 2012). Many people find it to be one of the most difficult yoga poses. To modify
this pose, ask students to support the pose by holding their hands underneath the knees
or by keeping their toes touching the floor. For a challenge, ask the students to bend their
knees, take their knees wide, touch their feet together, weave their hands under their knees,
and place their palms up, holding the balance (Harper, 2013). This is Flower Pose (Harper,
2013; Herrington, 2012).

PoSE 11.13 boAT PoSE

Pose Boat Pose

Instruct From sitting on the floor, knees

bent, chest lifted, engage your

core. Press your sit bones toward

the floor, lift your chest, holding

your hands on the backs of

your knees as you lift your feet.

Extending your hands forward,

lifting through your chest, pull your

belly toward your spine and press

your heels out and up toward the

upper edge of the wall. Release

back to seated, knees bent, and

feet on the floor. Pull your chest

toward your knees and breathe.

Anchor

Point

The sit bones to belly, focal point

forward and slightly up (Kayla

could look up here and be more

comfortable).

Breath

Work

Breath should be deep and steady.

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Flynn, 2013; Harper, 2013; Herrington, 2012; Walsh, 2008)

bridge Pose

Bridge Pose strengthens the legs, back, and gluteus muscles and opens the chest and lungs
(Flynn, 2013). This can also be called Baby Wheel Pose (Herrington, 2012). It is considered
a back-bending pose and a chest opener. Modifications include placing a block under the
student’s sit bones for support.