Postura del Barco
Navasana
nah-VAH-sah-nah
Una postura de fortalecimiento del core que desarrolla potencia abdominal y equilibrio.
Como hacer Postura del Barco
- Equilibrate sobre los isquiones con las rodillas flexionadas
- Levanta los pies del suelo
- Extiende las piernas rectas formando una V
- Extiende los brazos hacia adelante paralelos al suelo
- Manten el pecho elevado y la columna larga
Benefits
- Strengthens the abdominal muscles and hip flexors
- Improves balance and spinal alignment
- Tones the deep core stabilizers
- Stimulates the kidneys, thyroid, and intestines
- Builds mental determination and focus
Muscles Engaged
Modifications
- Keep the knees bent (Half Boat) to reduce intensity while still building core strength
- Place your hands behind your thighs for support while learning the balance
- Loop a strap around the soles of the feet and hold the ends to help maintain leg extension
Cautions
- Avoid during pregnancy
- Use caution with lower back pain; keep the knees bent in Half Boat
- Not recommended with acute neck injuries; keep the neck neutral
Respiracion: Preparacion de Respiracion Uddiyana · Respiracion →