Boat pose (navasana) provides a tremendous core workout. Most kids and teens have a very soft core and can really benefit from this pose. By developing core strength and stability they will have better posture, more co-ordination, improved balance, and perfom everyday activities like running, jumping and lifting with ease. Often when performing this pose we’ll sing ‘Row, Row, Row Your Boat’ as the singing takes your attention away from your quaking abs and thighs and refocuses the attention on the words and tune of the song. If that doesn’t work keep breathing and know that with practice this pose will bet easier. Give it a try and get flater abs and a well toned core today.
Boat Pose – Navasana
- Sit, feet stretched out on the floor in front of you
- Bend your knees, placing the hands under the legs to hold on
- Keeping your back straight, shoulder blades pulled down, lift your feet off the floor
- If this is easy, release the hands, holding them parallel to the floor
- If this is easy, try to straighten your legs without rolling back onto your tailbone
- Breath deeply for 3-5 breaths (or as long as you can)
- Repeat if you are really up to a challenge
boat pose final position
starting position
Benefits: strengthen abdominals, hip flexors & spine; stimulates kidneys, intestines, thyroid & prostrate glands
Often at the begining of this pose I’ll do a simple exercise to teach kids and teens about their sitz bones. In boat pose starting position (see photo) I have kids roll back so they are on their tail bone. Next we roll forward onto our sitz bones. Repeat this a few times while explaining the difference and why it is important to sit on your sitz bones (posture, proper alignment of the spine, space for internal organs to function, being able to use the full lung and get enough oxygen into the body, etc).
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Our wonderful model could hold this pose forever. She thought it was great fun. Give it a try and see how long you can hold it. 3 seconds? 10 seconds? 30 seconds? Yes, seconds! Good luck and let me know your results
i am currently enrolled in a Yoga class. the health benefits of Yoga on myself is great. I am more relaxed and i can sleep well at night.
Very Cute Young Little Yogi. Keep it up.