Boat Bag
The boat , also known as Navasana , is an effective yoga position that strengthens the core, hip flexors and lower back. This position is excellent for improving balance and stability, and helps you build a strong core and back. It is common in many yoga sequences that focus on strength and endurance.
Correct technique
Follow these steps to perform the Boat with proper technique:
- Sit on the floor with your legs stretched out in front of you.
- Bend your knees and place your feet flat on the floor, keeping your hands behind your thighs for support.
- Lift your feet off the floor and balance on your seat legs. Stretch your arms forward parallel to the floor.
- Lengthen your back : Keep your back straight and your chest lifted, don't arch your back.
- Hold the position for 30 seconds to 1 minute while keeping your core engaged and breathing evenly.
Common errors
Here are some common mistakes to avoid when making the boat :
- Curvature of the back: Keep the back straight to avoid strain on the lower back.
- Loss of balance: If you lose your balance, bend your knees more or support yourself with your hands behind your knees.
- Relaxed core: Keep your abs engaged to maintain balance.
Modifications and variations
Here are some modifications for beginners and more advanced variations:
- Beginner Modification: Keep your legs bent and place your hands behind your knees for support, focusing on keeping your back straight.
- Advanced Variation: Extend your legs fully, or raise your arms above your head for a greater challenge.
Number of repetitions and sets
Hold the Boat for 30 seconds to 1 minute, depending on your strength. Repeat 2-3 times with short breaks between each round.
Breathing technique
Good breathing technique is important for balance and focus in the boat :
- Inhale deeply as you lift your feet off the floor and extend your arms forward.
- Exhale as you activate your core and stabilize the position.
- Maintain steady, deep breathing throughout the pose to maintain balance and strength.