Yoga_Journal_USA_Your_6Week_2017

FULL BOAT POSE

(PARIPURNA NAVASANA)

Sit upright with your arms

behind you about 6 inches, and

roll slightly back onto your pel-

vis. Bend your knees and lift

your calves parallel to the floor,

then lift your hands and bring

them straight from your shoul-

ders alongside your calves.

Lengthen through the spine

and extend through the feet to

strengthen the legs. Hold for

5–10 breaths.

RORY EARNSHAW

IN THIS SECTION Strong, well-developed core muscles allow you to

hold poses and enjoy their full benefits. And poses that engage core muscles, from

the rectus abdominis (a.k.a. the “six pack”) to the deep iliopsoas muscles that keep

you standing upright, help develop a sense of physical and emotional steadiness.

Practice the poses and sequences here to build a strong yogic core to gracefully

tackle any situation.

contents

TAP YOUR CORE POWER

SOURCE 42

HARD CORE 48

AB-SOLUTELY CENTERED 50

core

40 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH