#WellnessWednesday - Yoga for Life: Week 29

Navasana / Boat

Benefits:

  • Strengthens the abs and hip flexor muscles.
  • Stimulates and tones the abdominal organs.

Foundation & General Alignment:

  • Balanced on the pelvis, slightly above the sitting bones.
  • Knees/legs straight if hamstrings allow it.
  • Feet are active and in “floint” (pointing but flexed).
  • Pelvis is in a neutral position.
  • 90 degree angle between thighs and pelvis.
  • Chest is lifted and shoulders are back.
  • Arms are straight and parallel to each other, perpendicular to the ground.
  • Neck is in a natural position.

Common Problems:

  • Most at risk is the low back.
  • Too much external rotation of the legs.
  • Not enough muscular engagement - use block between shins.
  • Head is too far forward.

Modifications:

  • Block between shins.
  • Can use a blanket underneath the sitting bones.
  • Keep feet on floor with knees bent.

 

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