paripurna (complete/full) + nava (boat) + asana (pose)
Boat Pose is a classic seated pose that strengthens the bejesus out of your core. Balancing completely on your bottom, your body assumes a V-shape once you've lifted your back & legs high & extended your arms forward. This amazing pose stretches your body from your hips to the tips of the toes. A few rounds of Sun Salutations, Warrior I, & Wide-Legged Forward Folds will help prepare your core, while Seated Forward Fold, Bridge, & Wind Release Pose will help relax your body after your excellent effort. And just for the record, no, it´s not cheating if you keep your legs bent (just make sure they´re parallel to the floor) or your hands under your thighs. Whatever variation you use, sit tall & open your heart when you row, row, row your boat!
Benefits:
strengthens & tones your core, back, hip flexors, quads, & inner thigh muscles
engages all the muscles around the spine
improves balance
improves digestion
stimulates the kidneys, thyroid, prostate glands, & the intestines
calms the nervous system, relieving stress
sharpens the brain´s ability to focus.
Remember: focus your awareness on the floor rather than how high your legs can go or how wide/high your arms can extend. Instead focus on how your pelvis sits on your mat. It's important that you broaden both your chest & rib cage to facilitate the flow of your breath & to help lengthen the upper front body.
Props: You can place a yoga block between your thighs & squeeze lightly to give you more control over your body when flexing your hip joints later. A yoga strap placed around the bottom of your feet (or foot if you´re modifying by lifting 1 foot at a time) will also help, but remember not to hyper extend your knees!
Avoid or modify Boat Pose if you suffer:
Have Low Blood Pressure
suffer from asthma
have diarrhea
experience severe headaches/migraines
have suffered from a spinal disorder / a neck injury
suffer from heart problems.
are pregnant.
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