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Kriya: Seated Boat – Plow Halanava-kriyya

: 1 min

: 51 points

: 4 kcal

Benefits

Improves back flexibility
Relaxes the back muscles
Stretches the backs of the legs

Contraindications

Pregnancy

Neck injuries

Digestive issues

Technique

Lean back in a seated Boat Pose, lifting your partly bent legs with arms reaching alongside them. Lie back and carefully bring your legs behind your head into Plow Pose. Alternate the two positions at a comfortable pace with natural breathing, then sit upright with legs extended.

If It’s Difficult

1

Use your palms for support in Boat Pose and lower your heels if needed. In Plow, put your feet on a stable chair if they do not reach the floor. Stop if your neck strains or hurts, and leave your knees bent when necessary.

Where It Appears

Yoga

Challenges

Kriya: Seated Boat – Plow appears 5 time in yoga classes

Topic	Title	Time
Energy	Active Morning 90 min	90 min
Digestion	Yoga for the Liver 90 min	90 min
Weight loss	Cardio Yoga 60 min	60 min
Core	Toned Abs 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min

Kriya: Seated Boat – Plow appears 18 time in challenges

Topic	Title	Duration	Day
Weight loss	Toned Abs 2 wk Day: 9, 12, 13	2 wk	9, 12, 13
Back	Relief from Lower Back Pain 2 wk Day: 8, 11, 12	2 wk	8, 11, 12
Energy	Energizing Morning 2 wk Day: 12	2 wk	12
Whole body	Healthy Joints 2 wk Day: 6, 7, 8, 9, 10, 11, 12, 14	2 wk	6, 7, 8, 9, 10, 11, 12, 14
Weight loss	Toned Abs 1 wk Day: 2	1 wk	2
Whole body	Healthy Joints 3 wk Day: 13, 14, 15, 16, 17, 18, 19, 21	3 wk	13, 14, 15, 16, 17, 18, 19, 21
Weight loss	Toned Abs 3 wk Day: 2, 16, 19, 20	3 wk	2, 16, 19, 20
Energy	Energizing Morning 3 wk Day: 19	3 wk	19
Back	Relief from Lower Back Pain 3 wk Day: 15, 18, 19	3 wk	15, 18, 19
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 12 wk Day: 61	12 wk	61
Health	Healthy Heart 4 wk Day: 25	4 wk	25
Weight loss	Lean Body 2 wk Day: 3	2 wk	3
Whole body	Beautiful Bust 3 wk Day: 17	3 wk	17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Back	Atlas Stands Tall 2 wk Day: 11	2 wk	11
Back	Atlas Stands Tall 3 wk Day: 11, 17	3 wk	11, 17
Back	Atlas Stands Tall 4 wk Day: 11, 17	4 wk	11, 17

Exercise Details

Category

Seated Poses

Movement type

Dynamic

Difficulty

For advanced practitioners

Duration

1 minute

Energy expenditure

4 kcal

Popularity

345 of 442

Where It Appears

Yoga

Challenges

Kriya: Seated Boat – Plow appears 5 time in yoga classes

Class	Duration
Active Morning	90 min
Yoga for the Liver	90 min
Cardio Yoga	60 min
Toned Abs	60 min
Intensive Weight Loss	90 min

Kriya: Seated Boat – Plow appears 18 time in challenges

Topic	Title	Duration	Day
Weight loss	Toned Abs 2 wk Day: 9, 12, 13	2 wk	9, 12, 13
Back	Relief from Lower Back Pain 2 wk Day: 8, 11, 12	2 wk	8, 11, 12
Energy	Energizing Morning 2 wk Day: 12	2 wk	12
Whole body	Healthy Joints 2 wk Day: 6, 7, 8, 9, 10, 11, 12, 14	2 wk	6, 7, 8, 9, 10, 11, 12, 14
Weight loss	Toned Abs 1 wk Day: 2	1 wk	2
Whole body	Healthy Joints 3 wk Day: 13, 14, 15, 16, 17, 18, 19, 21	3 wk	13, 14, 15, 16, 17, 18, 19, 21
Weight loss	Toned Abs 3 wk Day: 2, 16, 19, 20	3 wk	2, 16, 19, 20
Energy	Energizing Morning 3 wk Day: 19	3 wk	19
Back	Relief from Lower Back Pain 3 wk Day: 15, 18, 19	3 wk	15, 18, 19
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 12 wk Day: 61	12 wk	61
Health	Healthy Heart 4 wk Day: 25	4 wk	25
Weight loss	Lean Body 2 wk Day: 3	2 wk	3
Whole body	Beautiful Bust 3 wk Day: 17	3 wk	17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Back	Atlas Stands Tall 2 wk Day: 11	2 wk	11
Back	Atlas Stands Tall 3 wk Day: 11, 17	3 wk	11, 17
Back	Atlas Stands Tall 4 wk Day: 11, 17	4 wk	11, 17

Reward

Flexibility

8

Endurance

9

Focus

8

Strength

9

Mobility

8

Balance

9