If you’re looking for a yoga move that doubles as exercise and stretching, try boat pose while squatting on your mat. This versatile position not only works your abs, but it’s also an ideal way to release tight hips and shoulders while increasing overall stability.
Boat Pose, or Navasana, is a seated yoga pose that lifts the legs off the ground while balancing on the tailbone. Stella Stephanopoulos, Yoga teacher at Equinox and CorePower Yoga. Depending on how you do the poses, it can be a little difficult or completely challenging, so it’s great for all levels.
according to Anna LillahanRYT-500 Yoga Teacher Boat Pose is an effective way to strengthen core muscles. Leaning back and toes up lightens the rectus abdominis, transversus abdominis, and even obliques. “Working these muscles will create a solid foundation for other yoga poses and everyday activities,” she tells Bustle. Boat poses also require you to find your center of gravity, so they are good for improving your overall stability.
This angle of posture provides a good stretch not only for your spine, but also for your shoulder and hip flexors, the muscles that draw your legs inward. “Sitting taller and elongating the torso improves posture and alignment, Reduce back pain and discomfortAlso,” Lillahan added.
Think of this exercise as a one-stop shop that offers multiple benefits. Below, a yoga instructor explains how to do the boat pose and how to modify the movement.
how to do boat pose
Here, Stephanopoulos explains how to do the boat pose with proper form.
– Start in a sitting position with your feet flat on the floor and your knees bent.
– Gently lean back on your sitting bones and engage your core.
– Keep your spine at a 45 degree angle.
– When you feel stable, lift one foot off the mat, then lift the other foot off the mat.
– Raise your leg until your shin is parallel to the floor.
– Bend your legs and hold this position.
– If possible, raise your arms overhead and spread your fingertips wide.
– Keep your shoulders away from your ears.
– Hold for 3-5 breaths.
How to change the boat pose
For the best boat pose, straighten your legs and lift them to a 45-degree angle while balancing on your hips. Stephanopoulos says you need to breathe more deeply to keep the pose comfortable as your core muscles work and try to stabilize you.
You can even take your workout to the next level by adding yoga blocks between your thighs to activate more muscles. “If you don’t have a block handy, you can simply move your arms overhead by your ears to increase the load on your core,” Lillahan says.
If that’s too difficult, take it easy by keeping your knees bent or placing your feet on the floor while leaning back. Leaning forward also activates your core just as much, especially if you try to keep your back as straight as possible, says Stephanopoulos.
If you’re trying boat pose for the first time, it might be nice to lift one foot off the ground at a time. “Find balance and stability before trying to lift both legs at the same time,” Lillahan adds. “You can also place your hands behind your knees for stability as you lift your legs.”
Common mistakes in boat pose
Note that you don’t have to stick your legs in the air to reap the full benefits of boat pose. In fact, Stephanopoulos says that straightening your legs before you develop a strong core can put unnecessary pressure on your lower back, so you should allow yourself enough time to strengthen to that level. said.
The main goal of boat pose is to keep your back straight at all times, even if you curl inwards. “Think of ways to lengthen your spine while maintaining a solid ‘V’ shape between your thighs and torso,” she says. “This will allow you to strengthen your core more effectively and ultimately make it easier to extend your legs and balance.”
It’s also important to make sure your chest stays open and lifted as you begin the pose. “This will help you maintain proper alignment and work your core effectively,” Lillahan says. Staying straight also avoids holding your breath, but holding your breath when your muscles are tense can be very tempting.
Note the neck finish. Lillahan recommends looking straight ahead to avoid twisting or straining your neck muscles by looking up or down. With perfect form, you’ll reap all the benefits of this core-strengthening move.
Referenced studies:
Tekur, P. (2010). The effect of yoga on quality of life in patients with CLBP: a randomized controlled study. Into J Yoga. Doi: 10.4103/0973-6131.66773.
source:
Anna LillahanRYT-500 Yoga Teacher
Stella StephanopoulosYoga Teacher at Equinox and CorePower Yoga
