Guest Author - Nancy Welker
A bit of a different spin (no pun intended!) on the Little Boat Pose, this asana adds a twisting motion that increases the flexibility of your back and releases tension in your lower and mid spine. Adding the twist also helps to open your shoulders and chest, enabling you to reach in and deepen your breath. When you twist your body in the Little Boat Pose, you also stimulate your abdominal organs which helps aid digestion and stomach-related issues. This asana is useful as both a warm-up and cool-down posture.
INSTRUCTIONS
1. Begin in Little Boat Pose.
2. Extend your arms out to the sides at shoulder height, with your palms facing down.
3. Exhale as you lower your knees to the right toward the floor in a smooth motion. Keep your knees together and avoid the tendency to drop your legs too quickly.
Note: Make sure you keep your upper back and both shoulders in contact with the floor throughout this pose.
4. Turn your head to the left and look over your left shoulder, keeping your neck relaxed. This is in the opposite direction from the way your legs are posed.
5. Hold the pose for at least 30 seconds, extending the time to meet your own comfort level, and then inhale as you return to Little Boat.
6. Repeat steps # 2 to # 5 for your other side.
NOTE TO MY STUDENTS
While performing Little Boat Twist make sure you keep your upper back and both shoulders in constant contact with the floor. You should breathe evenly, and visualize your body sinking deeper into the twist with each exhalation.
MODIFICATIONS
*To Make Little Boat Twist Easier*
If you find this asana too intense, you can perform the pose with your feet on the floor, instead of drawing your knees up into your chest. This is one pose you should avoid if you have had abdominal surgery or any problems relating to the core area of your body.
*To Stop Discomfort In Your Neck and Shoulders*
Follow these modified instructions:
1. For neck discomfort, look up at the ceiling and tilt your chin slightly down to lengthen the back of your neck.
**OR**
1. For shoulder discomfort, place your hands on the floor, with your palms facing up, and relax your shoulders down to the floor.
FOR ADVANCED STUDENTS
*To Add Movement*
Perform Little Boat Twist as described above, except slowly twist from side to side five to ten times instead of holding the pose. To coordinate your breathing with the movement, exhale as you move into the twist and inhale as your knees and head come back to the center. This additional movement massages your back and releases tension from your back muscles and spine.
*To Intensify Little Boat Twist*
To provide a deeper stretch for your spine, lower back and hip areas, perform the asana as described above except after you lower your knees to the floor, straighten your legs. Your upper body and legs should form a 90-degree angle. Be sure you keep your legs together and straight, but do not lock your knees.
As always use care when attempting to perform a new Yoga pose or modifying one you already know. Pain is not part of the experience!
A link to my instructions for the original Little Boat Pose is posted at the bottom, for your convenience. Enjoy exploring Yoga and be well everyone!
