The Benefits of Boat Pose: Strengthen Your Core and Loosen Up Tight Hips and Shoulders
Boat pose, or navasana, is a multi-purpose yoga posture that offers both exercise and stretch benefits. This seated posture requires you to balance on your tailbone while lifting your feet off the ground. It may seem challenging, but it’s great for all levels and can help strengthen your core muscles while improving your overall stability. Here’s what you need to know about boat pose:
The Benefits of Boat Pose
– Boat pose is an effective way to strengthen your core muscles, including your rectus abdominis, transverse abdominis, and obliques.
– This posture also provides a nice stretch for your spine, shoulders, and hip flexors, promoting better posture and alignment and alleviating back pain and discomfort.
– By finding your center of gravity, boat pose can improve your overall stability.
How to Do Boat Pose
– Start in a seated position with your feet flat on the floor and your knees bent.
– Engage your core as you slowly lean back on your sits bone.
– Bring your spine to a 45-degree angle.
– When you feel steady, lift one foot off the mat and then the other.
– Lift your legs until your shins are parallel to the floor.
– Flex your feet and hold this position.
– If you can, bring your arms overhead and spread your fingertips wide.
– Lower your shoulders away from your ears.
– Hold for three to five breaths.
How to Modify Boat Pose
– Straighten your legs and lift your feet up to create a 45-degree angle as you balance on your booty to enter the full expression of boat pose.
– Add a yoga block between your thighs for an additional element that’ll activate more of your muscles.
– Keep your knees bent or rest both of your feet on the floor as you lean backward if you find the full expression too challenging.
– Lift one foot off the ground at a time to find balance and stability before attempting to lift both feet simultaneously.
Common Boat Pose Mistakes
– Straightening your legs before you’ve developed a strong core could put unwanted pressure on your lower back.
– Keep your back straight the entire time, even though you’ll want to round inwards.
– Make sure your chest stays open and lifted to maintain proper alignment and ensure effective engagement of your core.
– Look straight ahead to prevent twisting or straining your neck muscles by looking up or down.
Incorporating boat pose into your yoga practice can offer multiple benefits for your body and mind. So, plop down onto your mat and give it a try today!