Boatpose in English, Navasana in Sanskrit, Nava means boat
.
I always think boatpose is a very low-key and luxurious style
.
It seems that everyone can imitate it, but the Jia people who have done it all know that the boat style is the most “gnashing teeth” style for the Jia people
.
Use the strength of feeding, clench your teeth, brow locked, but the back is still arched, chest is unable to lift, a lot of Jiaren tailbone landing, not only hurt, but also damage 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 backward
.
If the core strength is not enough, the pelvis will rotate backward, so that the tailbone above the ischium will land on the ground, accompanied by arched back and shrugged shoulders, as shown in the figure below: how to avoid the tailbone landing? 01 pay attention to the key points of postural exertion, the foundation is stable, the ischium is pushed downward, the spine is extended upward, the abdomen is slightly contracted, the thigh is close to the abdomen, the shoulder is backward and downward, and the chest is upward
.
How to enter: sitting posture, bending knees, stepping on the ground, hand pulling buttock muscles backward and upward, hand supporting knee socket, the ischium is pushed downward, the spine is extended upward, inhale, keep the spine extended, and the upper body backward, Exhale, lift your feet off the floor, hold your hands flat, palms opposite
.
02 it’s difficult to choose a suitable way to do a complete boat style
.
There’s no way to straighten your legs
.
The main reason is that you don’t have enough strength
.
But don’t worry, you can start with a simple practice, you can keep half boat style
.
Practice method: long sitting position in the center of the cushion, kneeling, feet stepping on the ground, leaning back, keeping the core stable and tight, hands flat forward, eyes looking forward
.
Then, when exhaling, slowly lift both legs upward, parallel to the cushion surface, keep the spine extended and upright, keep both hands straight forward, keep the core stable, and look forward
.
Keep it according to your level of practice
.
If you still feel difficult, put your hands behind your knees
.
03 to strengthen the exercise of all parts of the body, the boat style not only needs the core strength, but also needs the extension of the spine, the flexibility of the iliopsoas muscle, the flexibility of the back of the thigh and the opening of the chest
.
Therefore, if the back of the thigh is tight, do more flexion, single leg stretching and other postures on weekdays to stretch the back of the thigh, and keep 8-10 breaths on each side
.
Also focus on iliopsoas elasticity, such as doing some standing postures, with one leg raised and stretched forward for 90 minutes °， Keep your hips straight and your spine extended, and breathe 8-10 times
.
Jiaren with weak core ability can be strengthened by plate support or belly roll first, and finally challenge the boat style
.
04 use of AIDS to recommend some of the following auxiliary methods, beginners can use with
.
1
.
Use stretch band or elastic band: 2, with the help of yoga chair or against the wall: 3, under the hip mat blanket, then you can use the Yoga blanket pad under the hip, auxiliary practice, relieve sciatic pain
.
We practice boat style, first of all, we need to do the correct power points, if we feel difficult, then we can first step back the practice, usually also need to strengthen the weak strength and flexibility practice Oh! Have you mastered the reasons and key points of the above tailbone landing? Address: No
.
88-89, Lane 5469, Hunan Road, Pudong New Area, Shanghai
.
Tel: 021-58220382.
.
