Half upward boat strengthens the abdominal, core body strength and the legs. This posture also helps improve balance, focus and concentration. From a seated position, extend the right leg forward and bend the left foot in towards the right thigh. Inhale the arms over the straight leg, parallel to the floor, with the palms facing each other. Slowly lean back and inhale the right leg up, pressing out through the heel, letting your gaze rest on the big toe. Drop the shoulders down and back and press the chest forward and up. Breathe and hold for 2-5 breaths. To release: slowly exhale the leg down to the floor and release the arms down. Repeat on other side. a) Bend the lifted leg or interlace the fingers around the thigh. b) Use a yoga strap around the foot holding on with both hands. Recent or chronic injury to the knees, hips, arms, neck or shoulders. seated head to knee posture, revolved head to knee, half bear, seated twist.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.