舟のポーズ

Navasana

nah-VAH-sah-nah

腹筋力とバランスを養う体幹強化ポーズです。

やり方 舟のポーズ

1. 坐骨でバランスをとり膝を曲げる
2. 足を床から持ち上げる
3. 脚をまっすぐ伸ばしV字形を作る
4. 腕を床と平行に前に伸ばす
5. 胸を引き上げ背骨を長く保つ

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

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