How to get into Boat

• Knees to ChestRock up to balance on sit bones
• StaffBend knees, lean back, lift feet

Where Boat flows next

• StaffLower feet, sit tall
• Easy SeatCross legs, sit tall
• Knees to ChestRoll down, hug knees in

Flows with Boat

• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Boat.