STEPHEN MARKS IS THE MAN ON THE MAT
BOAT POSE (NAVASANA)
Boat Pose (Navasana) is a great seated posture that will not only help to strengthen your core, it also brings with it a host of other brilliant benefits as well. Here are a few tips to help you get started.
Benefits
- Builds abdominal and core strength.
- Increases flexibility in the hamstrings.
- Works the deep hip flexors.
- Improves balance and digestion.
Common Mistakes
- Too much focus on straightening the legs leading to a slumped spine and collapsed chest.
- Hunched shoulders - instead lift the chest.
- Ignoring the toes, which should be fanned out, pointed or flexed.
Tips
- Focus on maintaining a tight V shape between the thighs and abdominals.
- Begin with half boat and legs bent at the knee.
- Roll your shoulders back.
- Using yoga straps around the feet helps build up balance.
- Make sure your feet are clean!
Awareness
- This pose is so good for your abdominals (this posture was around centuries before Pilates and core strength became popular!).
- Don’t forget to breathe fully: it’s very easy to hold the breath or breathe too quickly here.
- Prepare to meet your ego on the mat with this asana as you strive to lift those legs higher, often at the expense of the correct form.
Stephen Marks is a yoga, meditation and nidra teacher. Find him at stephenmarksyoga.com and @stephenmarksyoga
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