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Week 19 : Boat Posture
We are looking at Boat Posture today to help us to develop some core strength and balance in the body. This will be our last individual posture for a while as we have now built up a nice bank of asana that we can string together into some interesting sequences.
Come to sitting on the floor with your legs stretched out in front and your hands behind taking with the arms taking your weight.
Bend both knees in towards the chest with just the toes on the floor and the hands under your knees. Lean back a little way, without rounding the spine.
On an inhale rock back a little further to sit on the triangular base of your tail bone and your two sitting bones lift your feet off the floor and find your balance.
If possible slowly straighten your knees so that the shin is parallel to the floor. Keep lengthening the spine and moving the chest forward, engaging the abdominal muscles and the muscles in the back.
Now release the hands and stretch them forwards along side your legs.
Take the legs up now to as straight as they will go, whilst still keeping the spine straight and the chest raised.
Try to keep to the lower tummy flat, tilt the chin gently down towards the chest and breath easily.
Start by holding the posture for 3 long breaths and then try to hold for longer each time you practice the posture.
To come out release the legs with an exhalation and the sit upright.
Take a few steadying breaths whilst sitting cross legged to recover.
Posture : Boat
Sanskrit name : Navasana
Benefits
*Strengthens the abdomen, hips and back.
*Stimulates digestion.
*Relieves stress.
Avoid if : You have asthma, diarrhea, headache, insomnia, heart problems, low blood pressure or if you are pregnant. If you feel any strain in the neck.
Beginners tip : Beginners can work on strength by raising and lowering the feet from toes down to shins parallel to the floor 5 times, each time you practice.
Keep working on your core and look out next week for the first in a series of sequences that will really enhance your home practice.
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Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.
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