Yoga Poses - Boat Pose

 We will share with you the benefits of the boat pose, practice steps, how to use accessory better access to the body, and can strengthen the muscles of the practice method.

 Anatomical position map:

Spine neutral extension, hip bending, adduction, knee extension, ankle medial extension, shoulder bending, elbow straight.

The benefits of boat pose

Practice the boat pose to help strengthen the hip and abdomen core strength, strengthen the leg strength, improve the balance, training focus.

Practise steps of boat pose

1. knees sitting in the center of the pad, his hands clenched his knees or thighs close to the knee fossa parts of the trunk straight up and down to make the arm straight;

2. Raise the calf and the ground parallel to the body when the stability of effort and then straight legs;

3. In determining that they can completely stabilize this position and then slowly release the hands, straight arms toward the toes, keep your legs close together tight, so that the body was "V" font;

4. Ultimately by the sciatic and sacral space between the stability of this body, hands before the move pointed to the toes, spine to extend, eyes to the direction of the toes.

Beginners may be due to the core of the stability of the spine and hip flexor (such as the important iliopsoas muscle) lack of strength, so that it can not straight legs. The simplified method can be to keep the knees or knees.

Auxiliary practice of boat pose

1. For beginners, you can practice with stretching.

2. Some friends buttocks more weight loss, ischium and sacrum more prominent, sitting directly on the mat will be the pain, you can lay the blanket under the hips to practice.

3. A small number of friends belong to the coccygeal (that is, the coccyx is biased to the outside of the long), how to pad blanket is useless, all hurt. Figure, you can put two pillow and together, the middle of the gap is left to the coccyx. So that the coccyx will not be glued to any place.

4. Some people belong to the abdominal core weakness and with lumbar disc herniation and the like, lumbar vertebrae can not be better in the body to maintain stability, easily lead to back pain. Use two pieces of yoga brick as shown, can be very good to provide support for the lumbar spine.

Muscle intensive exercise

We can practice in accordance with the need to use a variety of auxiliary exercises to achieve the effect, and we must also strengthen their own ability, so that we are more handy in the practice of hand.

The iliopsoas is a very important hip flexor, and its importance is not only in the practice, but also in daily life is also very important (such as walking, running, climbing, rock climbing, fighting, etc.).
1. In situ dynamic high leg lift

Feet standing together on the mat, arms on the chest. Breathing can not move, breathing knees raised his right leg, knee as close as possible to the right elbow, once again inhale control under the right leg (can not rely on gravity directly decentralized), exhale knee lift his left leg, alternating practice. At the beginning of this exercise only 100 breaths (about 50 times), slowly added to 300 breaths. Note: the action should not be fast, the lower leg can not rely on gravity inertia, not because the legs can not produce the torso of the swing; timely rest.

2. In situ static high leg lift

Feet close together standing on the mat, inhale, breath knees raised his right leg. In the case of keeping the trunk and standing legs steady and upright, the right knee is raised as much as possible. Note that the body can not be back, pelvic move forward. Keep 5 to 10 breaths, or more.

3. Enhanced version of exercise

The enhanced version of the exercise is based on the original basis will lift the leg straight, and try to keep the height.