Effective 10-Minute Boat Rowing Yoga for Core and Abdomen Health

If you spend 10 minutes everyday on this exercise you will most certainly strengthen your core muscles and loose excess tummy flab. The key though is to take it sensibly, 10 minutes is a long time and could easily aggravate your lower back – so take plenty of rests and build up your strength and stamina.

Basic Practice

Sit up tall in Dandasana, clench the hands as if you were holding oars. Breathe in take the arms up the body and overhead, then take the imaginary oars forwards as you breathe out.

Try 5 – 10 rounds to begin with then take a rest.

Reverse the movement – breathe in raising arms overhead, then breathe out taking oars down the legs.

You can practice once or twice both ways – go with how you feel, do not strain. Rest when you have completed by bending the knees and placing feet on the floor then relaxing the abdomen over the thighs, relax head over knees and stretch fingers towards the toes.

Stop at once if you feel any discomfort or pain in your lower back.

Moving on

After a few days, if the practice feels comfortable and is getting easy… you may like to investigate some alternative ways to practice.

From Dandasana, stretch the legs wide. Now row 5 – 10 times forwards and backwards over each leg and then over the space in between.

This exercise is great for the pelvis and abdomen – eliminating any energy blockages in these areas.