Boat Pose: Specific Benefits and Instructions

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Boat PoseNavasana, also known as "Navasana" in Sanskrit, is one of the most popular basic yoga poses for its combination of balance and core strength. Let's explore with Nguyen the great benefits that Boat Pose brings, along with instructions so you can do this pose more easily and correctly in the following article.

What is Boat Pose?

Boat Pose is a yoga pose in which you lift both legs and upper body off the ground, forming a horizontal boat-like shape on the waves. This focuses on core strength and provides many benefits for the body and mind.

Benefits of Boat Pose

1. Strengthening the core muscle group: Boat Pose helps increase strength with core muscle group including the abdominal muscles, back muscles, pelvic floor muscles, and diaphragm. Training these muscle groups helps to support and stabilize the spine, creating a straight and strong back.

2. Digestive Support: Boat Pose stimulates the circulation of air through the diaphragm, which strengthens the muscles around the abdomen and pelvis. This has a positive effect on the digestive system, Improve digestion and work more efficiently.

3. Increase the ability to balance and feel space: Boat Pose focuses on core strength and extends to the arms and legs. Along with strengthening these muscles, this pose helps you get to know and feel your entire body.

Instructions for practicing the Boat Yoga pose

  • Start in a sitting position with your legs forward and your hands behind your hips.
  • Next, activate and tighten the core muscle group, slowly raise your legs off the ground, balancing on your coccyx.
  • Note, if you feel a pinch and pain in the stump, you can put a pillow or soft towel to support.

  • As you lift your feet off the ground, lean back slightly, creating a V-angle between your legs and your body, about 45 degrees.
  • However, you can adjust the angle to suit your body flexibility.

  • Then slowly lift the arms outstretched forward parallel to the mat, keeping the spine and neck in a straight line, continue to hold the core muscle group to stabilize the posture.

Notes when practicing Boat Pose

Rigid leg ligaments

  • First note, some of you have stiff leg ligaments, it will make you unable to stretch your legs or your back will be bent and not able to keep balance.
  • Bend your legs or you can add more ligaments to support better posture.

Weak core muscle group

  • Next, some of you, because the core muscle group is weak or not activated and felt, will arch your back, drop your chest, play your shoulders inward as well as not be able to keep your balance.
  • Squeeze your abs and back muscles to keep your back straight. In addition, to make it easier, put your hands on the mat and practice lifting each leg to feel the core better.

Nguyen hopes that his sharing will be useful for the journey to conquer boat pose your. You can refer to more articles or video tutorials at Website Nguyen Yoga or channel Youtube Nguyen Yoga


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