To practice yoga, boat pose is almost a must.
Why should we often practice boat pose, because it can not only enhance abdominal muscle strength, eliminate abdominal fat, beautify back lines, but also prevent visceral sagging, improve gastrointestinal function, eliminate constipation and relieve pressure…
But for beginners, boat pose is a very challenging pose.
It requires not only strong core strength, but also back and hip muscle strength.
Share 7 variants of boat style, which fully tests the deep core strength of yoga practitioners.
If you like yoga, hurry to challenge! 01 enter from the half boat pose, pay attention to sitting on the ground, rotate the pelvis forward, keep the waist and back straight, tighten the core, put your hands on both sides of the body, stay for 5 breaths, straighten your legs and enter the full boat pose, stay for 5 breaths 02 keep the preparation position of the half boat pose, tighten the core, keep the waist and back straight, move your hands and legs up and down with the breath, and maintain dynamic practice for 12 times 03 keep the preparation position of the half boat pose, put your hands together and exhale in front of your chest, Twist the body to the right, inhale and restore, exhale twist to the left, maintain dynamic practice for 12 times 04 continue to maintain the half boat preparation posture, exhale and tighten the core, straighten the left leg forward, straighten the right hand backward, inhale, restore exhale, straighten the right leg forward, and keep the left hand backward for dynamic practice for 12 times 05 from the half boat preparation, exhale and tighten the core, hold the front of the legs with both hands, roll the body backward and inhale, Restore to half boat pose.
This action is a great test of core strength.
Maintain dynamic practice for 12 times.
06 continue to maintain the preparation position of half boat pose.
Exhale, tighten the core, keep the body back to the waist and touch the ground, lift the ground above the shoulder blades, keep the legs straight about 30 degrees from the ground, stay for 3 breaths, and then restore to half boat pose.
Maintain dynamic practice for 5-8 times.
07 maintain the preparation position of half boat pose, put both hands on the knees, exhale, tighten the core, straighten the waist and back, stretch the legs, inhale, restore, Keep dynamic practice for 12 times tips: in addition to rotating the pelvis forward to better land the sitting bone, the back can be better straight, and in order to practice boat posture, you need to fully tighten the core and activate the hip flexion force of the iliopsoas muscle! Therefore, a yoga asana can test which parts of your body need to be strengthened!..
