Seated Full Boat Advanced

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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 both knees into your chest, EXHALE and extend legs long, when you’re ready and steady reach both arms forward with palms facing up, remember to keep your core engaged, and be mindful not to round the shoulders, you want to maintain a long spine with shoulder blades drawing down your back-Option to wrap forearms behind shins to draw legs further into your body-keep uplifting through the crown of your head-Hold for 5-10 rounds of breath-EXHALE bend knees and lower feet to earth.