Done in almost every exercise center around the world, the Little Boat Pose stretches and releases your spine, lower back and hips. Not only is this an excellent warm-up posture, but it is very beneficial in-between sets of crunches or weighted leg lifts. If you're a woman experiencing menstrual cramps or that edgy feeling that comes from PMS, use the Little Boat to get gentle relief from your symptoms.

When going into the Little Boat, it's important to keep your arms and shoulders relaxed as you rest your hands on top of your knees, and not use your arms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally. Concentrate on what you're doing, and let your mind connect with your body's movements. When you feel the flow of energy come up from your legs toward your heart and onward to the brain, close your eyes for a moment and let it strengthen you!


INSTRUCTIONS

1. Lie on your back with your knees bent and your feet flat on the floor, hip width apart.

2. Draw your knees toward your chest.

3. Release your lower back toward the floor.

4. Rest your hands on top of your knees. Your arms and shoulders should be relaxed, and you should not be pulling on your legs in any way.

5. Exhale as you relax your head, neck and spine toward the floor.

6. Soften and release your hips to allow your knees to drop further toward your chest.

7. Hold the pose for 30 seconds to 2 minutes or more.

Visualization Exercise

As you hold the pose, feel your body relaxing down to the floor with each exhalation. Visualizing yourself as a little boat bobbing on the waves of your breath can help you relax even further into the pose.


MODIFICATIONS

*Using Alternate Legs*

You can modify Little Boat Pose to release and stretch your hips independently. Perform this asana holding only one leg, while the other leg remains bent or stretched away from you. Here's how:

1. Perform Little Boat Pose, except bring only your right knee toward your chest, keeping the left leg in a knee-bent position. Then repeat the modification for your other side.

**OR**

1. Perform Little Boat Pose, starting with your legs stretched out straight instead of bent. Then bend your right knee and bring the knee toward the chest (as far as you comfortably can), without moving the left leg from the floor. Repeat this modification for your other side.


*For Problems With Stiff Hips*

To help with this problem move your knees wider than hip width apart when you draw them toward your chest. This practice is also very helpful if you are overweight or carry most of your weight in the lower part of your body.


*To Change Hand Position*

If resting your hands on top of your knees is uncomfortable for you, you can wrap your arms around your legs or place your hands behind your knees in the area between your calf and thigh. Either way, make sure you keep your arms and shoulders relaxed, and never use them to pull your body toward you.


ROCKING THE LITTLE BOAT

For an increase in movement, or to add a refreshing change to Little Boat Pose, perform the asana as described above, and then rock your body from side to side while holding the position. This motion massages your back muscles on either side of your spine and increases the blood flow throughout your body.

This "rocking the boat" kind of movement is especially useful when you are using this asana as a counter pose after performing a back bend or after a dance session. NOTE TO PARENTS: young children love this modification!

Tip: Try Little Boat Pose after performing Leg Raises to really feel the stretch in your legs. As always, listen to your body when performing Yoga poses. You should never feel pain!

A link to my article on Leg Raises is posted at the bottom.