Two poses for today are Full Boat Pose and Heart Meditation

Full Boat Pose and Heart Meditation

Boat Pose

The Boat Pose builds core strength as well as relieving tension and lethargy. The core strength in the body can protect the lower back, but also refers us to our inner core. The inner core of the being takes us to the true journey of yoga, the exploration of our inner nature. So jump into the boat pose, and discover something about what yoga can truly reveal.

Steps

1. Sit with the spine straight. The legs are together stretched out in front, the palms are on the floor by the hips, fingers pointing to the feet.
2. Exhale, slightly lean the torso back. Simultaneously lift the legs.
3. Keep the legs close together and straight, at an angle of 60 to 65 degrees to the floor with toes pointing forwards. The feet are higher than the head.
4. Balance is maintained only on the buttocks.
5. The arms are stretched forward parallel to the floor with the palms facing each other.
6. Exhale, lower the hands, and rest the legs on the floor. Relax by laying back on the ground.

Benefits

• Strengthens the abdomen, hip flexors, and spine.
• Stimulates the kidneys, thyroid and prostate glands, and intestines.
• Restores freshness.
• Removes lethargy.
• It eliminates nervous tension and brings about deep relaxation.
• It helps relieve stress.

Heart Meditation

Steps

• Sit in a comfortable position, either cross-legged on the floor or in a chair.
• Sit up tall with the spine straight, the shoulders relaxed and the chest open.
• Inhale the palms together and lightly press the knuckles of the thumbs into the sternum at the level of your heart (you should feel a little notch where the knuckles magically fit).
• Breathe slowly, smoothly and deeply into the belly and into the chest. Soften your gaze or lightly close the eyes.
• Let go of any thoughts or distractions and let the mind focus on feeling the breath move in and out of your body.
• Once the mind feels quiet and still, bring your focus to the light pressure of the thumbs pressing against your chest and feeling the beating of the heart.
• Keep this focus for one to five minutes.