Pose of the Week: Boat

Bow.jpg

Boat

PARIPURNA NAVASANA

Pose Benefits:

  • Strengthens Core, Hip flexors, and Spine
  • Improves Digestion
  • Stimulates Kidneys and Intestines
  • Increases internal awareness
  • Improves Balance
  • Helps with Stress

Asana Breakdown:

To get into this pose, sit on the floor with your knees bent. Keeping the knees bent, begin to raise your feet off the floor until the lower leg becomes parallel with the ground. Lock your mulabanda by engaging your pelvic floor. Keep your integrity in your back by flattening your stomach, allowing the spine to elongate in a linear fashion. Allow the collar bones to lift and spread. Slowly begin to straighten the legs, extending the arms forward.

Pose contradictions:

If you are experiencing any of the following, please refrain from this pose:

  • Headache
  • Pregnancy
  • Neck Pain or stiffness
  • Menstruation
  • Asthma
  • Diarrhea

Sources:

Granacher, Urs, Albert Gollhofer, Tibor Hortobágyi, Reto W. Kressig, and Thomas Muehlbauer. “The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review.” Sports medicine(2013): 1-15.

“Boat Pose – Paripurna Navasana – Yoga Pose.” Yoga Journal. Cruz Bay Publishing, 28 Aug. 2007. Web. 27 Jan. 2016.

“How to Do Boat Pose in Yoga.” YogaOutlet.com. N.p., 2016. Web. 27 Jan. 2016.

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