Yoga Boat Pose for Fibromyalgia Patients

Video Transcript

"I am going to demonstrate the Boat pose. We'll modify it a bit. It is really good for strengthening your abdominals and your back. Keep your shoulders down and keep your face relaxed. Your feet and knees are placed together. Next, you?ll lean back a little, holding your legs with your hands, behind your bent knees. If you are just a beginner, you will hold this pose for one breath. You'll inhale and you'll exhale. To rest for a second, you will simply grab forward, hands at ankles, tuck your head at the knee and take a breath there. You'll then go back and do that again, holding for one full breath. Repeat. You'll go forward and stretch, tucking your chin while relaxing your shoulders. Now, I am going to demonstrate a stronger move, if you are able to lean back and hold your knees up in a bent position. Only your toes should be touching the floor. If you do not have any back issues, you may extend your arm and hands fully out. Hold this pose. Push your knees together and take a full deep breath. You'll then reach forward, hands touching your feet and stretch. Repeat. The next position, if you're comfortable with the previous one and your shoulder do not hurt, is lifting your feet slightly off the floor. If your shoulders do hurt, remember to drop them down and lock your elbows in. This keeps the shoulders from tensing up. Continuing with this pose, you'll take a deep breath, drop your feet and lean forward. Your arms are fully extended and hands touching the feet. Take another deep breath and release it. You have many options here. You can hold this pose for more than one breath. If your joints and muscles begin to shake or become really tired, then stay with one breath. That's the best method. If this works for you, continue to do it this way."