Seated Wide Leg Boat Prep

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From a seated position, bend knees and plant both feet, place hands behind back and sit up tall, engage mula and uddiyana bandha, then fire your abdominal muscles, once engaged, spread knees apart and bind peace fingers with big toes, start to slowly lift one foot at a time off of the ground, keep core engaged, and 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 or take it a step further by extending your legs to a straddle position.