26 DI ABETIC LI VING / FALL 2 019
Balance: FITNESS
THIS SEATED POSE
CHALLENGES YOUR
BALANCE WHILE
STRENGTHENING THE
CORE AND QUADS.
BOAT POSE WITH FEET ON THE FLOOR
Sit on your buttocks with your knees
bent and feet fl at on the fl oor. Place your
hands behind your knees. Exhale as you
shift your weight back slightly to just
below your tailbone and come onto the
tips of your toes. Breathe here, sitting
tall and opening up through your chest.
make it harder:
Engage your core and
alternate lifting one
leg at a time.
BOAT POSE
easier
STAFF POSE
STAFF POSE
Sit on your mat with both legs extended
in front of you. Engage your thigh mus-
cles and pull your toes toward your
shins. Place your hands on the fl oor
COMFORTABLE STAFF POSE
Sit on your mat with both legs extended
in front of you. Pull your toes back
toward your shins and lift your torso
upright. Bend your knees and shift your
weight back slightly so that you're sitting
on the center of your buttocks muscles.
Place your hands beside your hips. Bring
your shoulders back; breathe here.
more challenging
SITTING TALL WITH
YOUR LEGS EXTENDED
STRENGTHENS YOUR
ABS & BACK WHILE
STRETCHING YOUR
HAMSTRINGS.
