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Its English name is Boatpose, and its Sanskrit name is Navasana.
Nava means “boat”.
It has always been thought that “boat” is a very low-key and luxurious style.
It seems that anyone can imitate it, but all the people who have done it know that the boat style is the most “gnashing teeth” posture for the people.
Try your best to suck, clench your teeth, and frown, but your back is still arched, and your chest just can’t be lifted.
Many Ghanaians touch the ground with their tailbone, which not only hurts, but also damages the tailbone Why does the tailbone land? Because the core strength and body extension are not enough; In order to keep the legs up, the center of gravity moves back.
If the core strength is not enough, the pelvis will turn back, so that the tailbone above the sitting bone will land, accompanied by arching and shrug, as shown in the following figure: How to avoid the tailbone landing? 01 Pay attention to the basic stability of the key points of the posture, push the sitting bone downward, extend the abdomen slightly upward, tighten the abdomen, close the thigh face to the abdomen shoulder backward, and lift the chest upward, Palm to palm.
02 It is difficult to choose the proper way to do a complete boat-style.
There is no way to straighten your legs, mainly because of insufficient strength.
But don’t worry.
You can start with simple practice and keep it in half boat style.
Practice method: sit in the middle of the cushion, bend your knees and feet on the ground, lean back, keep the core stable and tight, lift your hands forward, and look forward.
Then when exhaling, slowly lift both lower legs upward, parallel to the cushion surface, keep the spine extended and upright, straighten both hands forward, keep the core stable, and look forward.
Keep it according to your level of practice.
If you still feel difficult, hold your hands behind your knees.
03 Strengthening the exercise of various parts of the body requires not only the core strength, but also the extension of the spine, the flexibility of the iliopsoas muscle, the flexibility of the rear thigh and the opening of the chest.
Therefore, if the back of the thigh is tight, do more forward bending, single leg stretching and other postures to stretch the back of the thigh on weekdays, and keep 8-10 breaths on each side.
We should also focus on the elasticity of the iliopsoas muscle, for example, do some standing poses, raise and straighten one leg forward to maintain 90 °, ensure that the hips are aligned, the spine is extended, and maintain 8-10 breaths.
Ga people with weak core ability can first be strengthened by flat plate support or belly roll, and finally challenge the boat style.
04 Use the auxiliary tools to recommend some auxiliary methods for beginners.
1.
Use the stretching belt or elastic belt: 2.
Use the yoga chair or the wall: 3.
Use the yoga blanket under the buttocks to cushion under the buttocks to assist the exercise and relieve the sciatic pain.
When we practice boat-style, we must first achieve the correct power points.
If we feel difficult, we can first carry out the step down exercise.
We also need to strengthen the weak strength and flexibility exercise in ordinary days! This article is from the Internet, and the copyright belongs to the original author.
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