Benefícios
Fortalece core, hip flexors and spine without hand support.
Passos
- From Boat Pose
- Release hands and extend arms forward
- Straighten legs if possible
- Balance on sitting bones
- Keep chest lifted
- Hold 20–60 seconds
Dicas
Use hands for support on mat if needed.
Perguntas Frequentes
What is the difference between variations?
Hand-supported version is easier. The no-hands version requires significantly more core strength.
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