Seated Boat Modified Prep

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From a seated position, bend knees and plant both feet, place hands behind back (fingers an point forward or back), sit up tall, engage mula and uddiyana bandha, then fire your abdominal muscles, once engaged, INHALE and draw your right thigh and knee into your chest, with foot flexed_HOLD THROUGH EXHALATION-next INHALE and draw the left knee into your chest as well, Keep squeezing thighs together and be sure not to cross feet/ankles/toes, be mindful not to round the shoulders, you want to maintain a long spine with shoulder blades drawing down your back. Keep balancing here for a few rounds of breath until your ready to lower feet.