Postura do Barco
Navasana
nah-VAH-sah-nah
Uma postura de fortalecimento do core que desenvolve potencia abdominal e equilibrio.
Como fazer Postura do Barco
- Equilibre-se sobre os ossos do quadril com os joelhos flexionados
- Levante os pes do chao
- Estenda as pernas retas formando um V
- Estenda os bracos para frente paralelos ao chao
- Mantenha o peito elevado e a coluna longa
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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