Type 23: boat type 1
.
The name of boat type is boatpose in English and Navasana in Sanskrit
.
Nava means boat
.
2
.
The practice steps of boat style: long sitting position in the center of the cushion, bend your knees; lift your legs upward, and lean back; slowly straighten your knees, close your legs together, and form a “V” shape with your body; raise your hands horizontally, and extend your spine upward, so as to keep your body balanced, and look forward with your eyes
.
When practicing this pose, there are many gays who can’t lift their legs or have no strength in the core due to the limitation of their physical conditions
.
So, it doesn’t matter
.
We can start with the following two preparatory exercises of boat pose
.
Preparation exercise 1: long sitting position in the center of the cushion surface, while bending the knees, the body will lean backward, keep the core stable and tight, raise both hands forward, and look forward
.
Preparation exercise 2: on the basis of the above preparation exercise 1, slowly lift both legs upward, parallel to the cushion surface, keep the spine extended and upright, both hands straight forward, keep the core stable, eyes looking forward
.
3
.
Some variants of boat style 4
.
Detailed figure and comparison of right and wrong Figure 5
.
Anatomical figure of boat style: knee extension, hip flexion and adduction, spine neutral, shoulder flexion, elbow extension
.
6
.
The auxiliary practice methods of boat style: (1) when some Jiaren practice this posture, there will be some pain in the sacroiliac joint of the sciatic bone, so they can use the yoga mat under the hip to assist the practice
.
(2) With the help of wall assisted practice (3) with the help of Yoga brick assisted practice (4) with the help of stretch band assisted practice (5) with the help of elastic band assisted practice: (6) parent child and double Yoga two people practice together, the effect is better: 5, the effect of boat style, effective exercise body core and balance ability, improve concentration, strengthen leg strength
.
Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
.