Navasana / Boat
- 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.
- 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.
- Block between shins.
- Can use a blanket underneath the sitting bones.
- Keep feet on floor with knees bent.
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