Navasana: Modify Your Boat Pose

A powerful core is important to so many points of our every day lives. Tending to our core muscle tissues—the abdominals and again muscle tissues—is core (so to talk) to our yoga asana observe. Yoga’s most iconic belly strengthener, Boat Pose (Navasana), will be extraordinarily difficult, and sometimes contraindicated for folks simply beginning out in asana observe. For that motive, a modified model of Navasana will be a good way to wade into core strengthening.

Advantages of Core Strengthening

Listed below are a number of the advantages of strengthening your core:

• Promotes wholesome posture
• Improves stability and coordination
• Stabilizes the physique, in order that accidents equivalent to sprains and strains are much less seemingly
• Reduces again ache
• Promotes deeper respiratory
• Makes on a regular basis actions equivalent to lifting, rising up from the ground extra easy

After we consider the core, our minds usually go proper to the abdominals. Nevertheless, our again muscle tissues are additionally important gamers in core power. Whereas Navasana is especially an abdominal-strengthening pose, it additionally has a secondary good thing about strengthening the again muscle tissues as nicely. As well as, as a balancing pose, it helps us construct our balancing abilities.

Why Modify Navasana?

In contrast to the picture on the high of this publish, the standard type of Navasana is practiced with straight legs. This model of the pose poses a number of challenges. First, straightening the legs in Navasana requires stretchy hamstrings. A practitioner with tight hamstrings will invariably should flex their lumbar backbone to an excessive. Second, the additional leverage straight legs exert on the physique may cause pressure.

The third problem applies largely to males. The middle of gravity for a feminine physique is decrease than it’s for a male physique. For most girls, the middle of gravity is within the pelvis; for males it’s within the low again. Which means that the leverage straight legs exert on the physique will make it actually troublesome for males to search out stability in Navasana, particularly if it’s coupled with tight hamstrings.

A pair paragraphs in the past, I discussed lumbar spinal flexion (convex curve) in Navasana. Whereas it’s not wholesome to flex the backbone to an excessive in Navasana, slightly little bit of flexion, in order that the lumbar backbone is straight, is okay. In truth, that small little bit of flexion will allow the abdominals to interact a bit greater than if we’re attempting to take care of our lumbar (concave) curve. With the intention to keep a concave curve, we have now to stability on the entrance edges of our ischial tuberosities (aka “sitting bones”). Have you ever ever tried that? In my expertise, it’s under no circumstances conducive to balancing.

Follow Navasana

1. Collect your props: a Yoga Mat is all that’s vital.
2. Begin in a seated place within the heart of your mat.
3. Bend your knees and place the soles of your toes in your mat.
4. Place your fingers behind you on the ground in order that your torso leans again at a diagonal.
5. Together with your fingers nonetheless on the ground, raise your legs. Bend your knees in order that your shins are parallel to the ground. Your weight needs to be in your glutes. Keep away from attempting to balancing on the ahead fringe of your ischial tuberosities.
6. Take a breath or two on this place. This pose is usually a useful prelude to practising Navasana. It engages the abdominals with out producing any again pressure.
7. In the event you really feel prepared, raise your arms up and prolong them straight ahead at shoulder degree. Your palms can face your legs, or face up or down, relying on what feels greatest for you.
8. Take 3 to five, or extra, deep breaths right here.
9. Then launch the pose and relaxation along with your toes on the ground, fingers behind you on the ground. Repeat in the event you like.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Purple Rock Rondo, whose DVD received two Emmy awards.