15 boat pose variations to strengthen your core

15 boat pose variations to strengthen your core | XpertsReviews.com

Boat Pose or Naukasana is one of the best ways to strengthen your body. You can go beyond the basic pose and try some boat pose variations.

Your core isn’t just made up of your abdominal muscles. This is the central part of your body that includes your hips, pelvis, and lower back, excluding your stomach. Strengthening these parts is important because they can help carry out several activities easily. Strong core muscles can make it easier to pick up something from the floor or grab items from the top shelf of your kitchen cabinet. Exercises like sit-ups and planks can strengthen your body. You should also do yoga, especially Boat Pose or Naukasana. Interestingly, there are more than one or two ways to do this yoga asana. Perform these boat pose variations for core strength.

Yoga for a strong core: is it useful?

“The core muscles assist in the performance of daily activities,” explains fitness trainer Dr. Mickey Mehta. Your trunk or core is made up of the following muscles:

  • Rectus abdominis
  • Square of the loins
  • Obliques
  • Glutes
  • Pelvic floor
  • Spine
  • Diaphragm

A strong core can improve balance and stability, preventing falls and injuries, according to the Harvard Health Publications. “It also contributes to better posture, reduces back pain and provides a strong foundation for yoga poses and physical activities,” says the expert.

Keep your heart strong. Image provided by: Shutterstock

Do yoga regularly as it can improve your core strength, according to a study published in the Complementary therapies in medicine journal in 2014. But don’t do just any yoga pose or asana. Boat Pose or Naukasana is one of the best ways to engage your core. In a 2017 study published in the International Journal of Yogaresearchers found that core muscles such as the rectus abdominis were activated during Naukasana. “Strengthening the core through Boat Pose can improve functional fitness, reduce the risk of injury and improve sports performance,” explains the expert.

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Boat Pose Variations: Know the Basics

This is a seated yoga pose that resembles the shape of a boat. It involves balancing your body by sitting on the mat with your legs extended and your body forming a V shape. “This pose primarily targets the core muscles, including the abdominals. The arms are generally extended forward, parallel to the floor, and the torso remains lifted and engaged,” says Dr. Mehta.

How to pose the boat?

Step-by-step guide to Boat Pose or Naukasana:

1. Sit on the yoga mat and extend your legs in a straight line in front of you.
2. Lean back slightly while keeping your spine straight and your chest lifted.
3. Bend your knees and lift your feet off the floor so that your shins are parallel to the floor.
4. Balance on your sit bones, making sure your core is engaged to support your weight.
5. Extend your arms forward, keeping them parallel to the floor, palms facing each other.
6. If you feel strong and solid, extend your legs straight out and your torso and legs will form a “V”.
7. Hold the pose with your eyes straight ahead or slightly upward.
8. Hold the posture for 5 to 10 breaths and increase this number as your body expands.
9. To come out of the pose, slowly lower your feet and return to the seated position.

“You should practice basic Naukasana, paying special attention to proper alignment so that you have a good foundation for approaching Boat Pose variations safely and effectively,” suggests the expert.

Boat pose variation
Do boat pose variations for a stronger core. Image courtesy: Adobe Stock

Try These Boat Pose Variations to Strengthen Your Core

1. Half-boat installation

  • Start with the boat pose.
  • Lower your back halfway to the floor while keeping your legs extended.
  • Maintain the position with your lower back off the ground.

2. Low boat pose

  • Start this asana in Boat Pose.
  • Lower your legs and upper body toward the floor while keeping them lifted a few inches off the floor. Your arms should remain parallel to the floor during this variation.

3. Extended Boat Pose

  • From Naukasana, extend your arms overhead, creating a longer line from fingertips to toes.
  • Maintain the V shape with your torso and legs.

4. Twisted Boat Pose

  • While sitting in boat pose, bring your hands together and twist your torso to the right.
  • Twist to the left while engaging the obliques.

5. Boat pose with toe taps

  • From Boat Pose, lower your right leg to tap the floor, then return to the starting position.
  • Repeat with left leg.

6. Boat pose with leg raises

  • Start with Naukasana.
  • Lower your legs to the floor without touching them and raise them back up.

7. Boat pose with one leg extended

  • To do this variation, start from the basic asana.
  • Bend one knee and place your foot on the floor while keeping the other leg straight.
  • Switch sides after a few breaths.

8. Boat pose with bent knees

  • Start with the basic pose.
  • Bend your knees with your shins parallel to the floor.

9. Transitions from boat pose to low boat pose

Alternate between boat pose and low boat pose in a controlled manner to increase core strength and stability.

10. Boat pose with block

  • Hold a yoga block in your hands in Boat Pose.
  • Raise it above your head or twist it from side to side for an added challenge.

11. Forearm Boat Pose

  • Raise your legs in the air.
  • Support your upper body on your forearms.

12. Boat turned with straight legs

  • Start with Naukasana.
  • Keep your torso straight and turn your body to the right side.
  • Hold your toes with your left hand and keep your right hand slightly above the floor.

13. Split Boat Pose

  • One of the variations of Boat Pose is Split Boat for which you need to get into the basic asanas first.
  • Keep your legs apart.

14. Compass boat pose

  • Start in Boat Pose, keep one leg at 30 degrees.
  • Keep the other at 90 degrees and hold the leg at 90 degrees with the opposite hand.
  • Twist your spine.

15. Side Boat Pose

  • Lie on your side to do this variation of Boat Pose.
  • Raise your arms and legs.

Boat installation variations: mistakes to avoid

  • Round your back: Keep your spine straight and your chest lifted to avoid straining your lower back.
  • Hold your breath: Maintain steady, deep breaths during variations of boat pose to ensure adequate oxygen flow to your muscles.
  • Stretch your neck: Keep your neck aligned with your spine, avoiding any tension or tension.
  • Incorrect leg placement: Make sure your legs are straight and together unless otherwise noted in different variations of Boat Pose.

These Boat Pose variations can be easily done by beginners. “But if you already suffer from lower back pain, don’t do them, because they can make lower back problems worse,” says the expert. Even pregnant women should avoid variations of Boat Pose because they can put pressure on the abdomen.

Practice variations of Boat Pose for a strong core, but do them carefully and avoid mistakes such as rounding your back.

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