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Begin in staff pose, exhale and bend your knees to your chest. Bring your hands as close to your hips as possible, hugging your arms to your sides. Bend your elbows and begin to recline the torso back with the spine straight. Feel the balance starting in the hip joint. Keep your spine long and lifted. Engage your abdominals and thigh muscles and lift your left off the floor. Balance here between your sits bones and your tailbone. Focus on your breath. If you feel strong and comfortable, especially in the low back, then lift your hands off the floor and reach your arms out from your chest. Turn your palms so they are facing each other. Be sure to keep your chest lifted and back lengthened. Continue to focus on your breath. To go further into the pose, place your hands behind and underneath your knees. Use your arms to hold on to the legs to assist or relieve your low back and legs as you gradually straighten your legs bringing your toes up to eye level. If and when you are ready, release your hands so your arms are parallel to the ground. Continue to focus on your breath. To exit, exhale and slowly lower your feet back to the floor.
Health and Physical Education
Myers, Mary, "Boat" (2019). Critical Instances. 2.