Manic: Want to exercise my abs without doing 100 crunches that hurt my neck.
Managed: Roman gave me a great yoga pose that strengthens the abdomen, hip flexors, and spine. Plus this cool pose improves digestion and so much more. Read on, get in position with me and feel your abs getting stronger with each breath. A strong core is essential and after having two C-sections, I need the help that yoga provides! Thanks Roman!
This is the Navasana or Boat Pose
- Strengthens the abdomen, hip flexors, and spine
- Stimulates the kidneys, thyroid and prostate glands, and intestines
- Helps relieve stress
- Improves digestion
1. Lean back, balancing behind the sit bones and in front of the sacrum. Lift your legs off the floor until there is a right angle (90°) between torso and legs. Attempt to have the legs straight. The toes rest at eye level and the feet are pointed.
2. Extend your arms straight out toward your feet and at shoulder height. Hold them parallel to the floor with the palms facing each other. Draw your arms back into the shoulder joints. Do not collapse the low back.
3. Maintain a straight back and the lift of your heart. Your body is the hull of the boat and your arms become its oars. If the abdominals are underdeveloped, however, the low back could be put under strain in this posture.
For beginners…..hug your knees into your chest and balance in the space between your sits bones and sacrum. Keeping a straight back, lift your sternum as you widen through your collarbones.
Lengthen your arms and fingertips towards the front of the room as you begin to bring your shins parallel to the mat, keeping a bend in the knees and hips at 90 degrees.
To increase intensity to the pose….straighten the legs to a point where the abdominals are fully engaged but the back remains straight. Hold for 5 breaths, or 30 seconds, then release. Repeat up to five times in order to increase strength and balance.
About Roman Acevedo, Yoga Instructor
Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training.
Read more about Roman on our team bio page.
What is your favorite yoga pose? Tell us in the comments section.