Check Yoga knowledge every day
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For many yoga partners, it is difficult to maintain balance in boat pose
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As we know, doing a good job of boat style is the basis of many inverted three-dimensional and balanced support postures
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In fact, the boat pose is so difficult because it requires not only core strength, but also spine, hip, waist muscle strength, flexibility at the back of thighs and opening of chest
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It requires a warm-up posture, concentration, confidence and a relaxed attitude
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How to make the boat more powerful and stable? I’ll give you some moves ↓↓ 1 Warm up correctly · if the back of the thigh is tight, first do the enhanced side extension, and keep 8-10 breaths on each side· Focus on the strength of hip and psoas, for example, do the standing pose first, keep the hips upright, raise and straighten one leg, and keep it 90 ° forward
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Keep 8-10 breaths
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Then switch to the warrior three pose
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In the process, do several forward bends without touching your feet to extend the spine· Keep the plate for a few minutes or do a few curls to strengthen the core
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two The foundation should be stable
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The foundation should be stable, just like standing on one leg
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If the foundation is unstable, it is difficult to maintain balance
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Feel that the two sciatic bones are stable and rooted
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three Try different entry methods, like crow or head handstand
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There are many ways to enter boat
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Try all the ways and find the way suitable for yourself· You can bend your knees first, lift one leg first, then the other leg, retract your navel, straighten your arms forward, and lift your chest upward
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Then lift your toes off the ground until your lower legs are parallel to the ground· After your toes are off the ground in the previous step, keep your hands on the ground behind you and raise your chest up
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four Lift up right: wrong: · when you enter boat pose, whether variant or final pose, put your shoulder blades back
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Help you raise your chest, adduct your abdomen, lift your chest up and extend your spine· Push the toe ball outward, there is a gap between the five toes, and the fingers and toes can start the muscles of the arms and legs, making the posture stronger, longer and lighter· Try to straighten your legs with strong thighs and lift your knees up to your hips
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five Hold on, breathe
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If you always fall back, raise your chest; If your feet always fall to the ground, try bending your knees· Keep your chest close to your thighs and breathe longer to maintain balance
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Finally, remember that yoga practice should be fun, light in body and mind and clear in mind
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If you’re tired and confused, don’t practice first and practice another day
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Yoga requires rhythmic breathing, not breathing..
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