6 ROCK YOUR BOAT
Start in a seated position with knees bent and feet in front
of you on the ground. On an inhale, lift your shins parallel to
the floor as you simultaneously raise your arms and extend them
forward toward your pinkie toes. Draw the shoulders back and lift
the navel in and up (A). For additional support, place your hands
on the floor behind your hips. Keeping the core engaged, on an
exhale, rock your boat back onto the spine, grabbing the backs
of the thighs for additional support (B). On the inhale, rock back
up and hold your boat with shins floating parallel to the floor.
Repeat 10 times. As you rock, keep it playful, recognizing that this
may be more challenging than it seems. And, remember that no
challenge—whether on or off the mat—lasts forever. Trust in
your strength, breathe, and find a little joy in the movement.7 BUILD A BRIDGE
Lie on the floor with knees bent, feet on the mat and ankles be-
neath the knees. Reach your fingertips toward your heels, pinkie
side of hands on the floor. On an inhale, keep your gaze up, press
your shoulder blades down, and lift your hips. At any point, you
can bend your elbows and place your hands under your hips for
support. Exhale and shift the weight into your left foot. On the
inhale, lift and straighten the right leg as though you were touch-
ing the ceiling. Hold the pose for 3 full breaths. Allow the chal-
lenge to fuel you, and celebrate your strength. In this Setu Bandha
Sarvangasana (Bridge Pose) variation, chose to lift to new heights
and be bold as you imagine becoming a bridge over a river. On an
exhale, lower the right leg and repeat on the other side.8 STILL LIKE A STATUE,
QUIETER THAN A MOUSE
Lie on the ground with legs straight and feet open. Allow your
body to fall into the support of the earth. Place your left hand on
your belly and your right hand on your heart. Close your eyes
and bring your attention to the belly rising and falling. Become
aware that your greatest gifts—your breath and your heart—are
at your fingertips. In the hushed quietness, you are what you
are and that is enough. Like a child who has engaged in a full
day of play, now is the time to rest and recharge. In that place
of knowing, allow yourself to fully surrender to the pose and the
moment. Relax into the pose for 3–5 minutes.6
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