船式

Navasana

nah-VAH-sah-nah

核心强化体式，增强腹部力量和平衡感。

如何做 船式

1. 以坐骨为平衡点，屈膝坐好
2. 双脚离地
3. 双腿伸直，形成V字形
4. 双臂向前平伸，与地面平行
5. 胸腔抬起，脊柱延展

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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