Full Boat Pose
- At August 03, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
0
Full Boat Pose is a continuation of Half Boat Pose. Some people find that can do Half Boat but not Full Boat. The secret is staying focused on the pose after finding your center of balance. Both Boat Poses are seated balance poses. And maintaining your balance throughout life can prevent falls and serious injury. Boat Pose also builds core, arm, and leg strength.
English Name: Full Boat Pose
Sanskrit Name: Paripurna Navasana
Difficulty Level: 5
Start Position: Half Boat
Instructions:
Step 1.
From half boat pose, straighten your legs while maintaining a straight, extended spine.
Step 2.
Lengthen and energize your fingers beyond your knees.
Step 3.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 4.
Slowly lower your legs to the floor coming into staff pose. Repeat if desired.
Physical Benefits:
- Lengthens neck, spine, arms and legs
- Strengthens core muscles
- Opens up the chest, shoulders, and throat
- Improves balance
- Improves digestion and circulation
- Improves posture
- Strengthens legs, hips, groin, arms and abdomen
Mental Benefits
- Improves focus
- Calms the mind
- Improves concentration
Contraindications:
- Pregnancy
- Low blood pressure
- Neck, low back, shoulder and hip pain
- Leg and ankle pain or injury
Half Boat Pose
- At July 06, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Half Boat Pose is a sitting balance pose that is slightly less difficult than Full Boat. While it may look simple, it can be challenging especially if your mind tends to wander. Staying focus is key to doing the pose. Doing yoga balance poses can help you yo maintain your balance throughout life to prevent falls and serious injury. Half Boat Pose also builds core, arm, and leg strength.
English Name: Half Boat Pose
Sanskrit Name: Ardha Navasana
Difficulty Level: 4
Start Position: Staff
Instructions:
Step 1.
From Staff pose, bend both knees and lean back until you can balance on your sit bones.
Step 2.
Lift you feet until your skins are parallel to the floor.
Step 3.
Extend both arms keeping them as parallel to the floor as possible.
Step 4.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 5.
Vinyasa into Full Boat or slowly lower your legs to the floor returning to staff pose. Repeat if desired.
Physical Benefits:
- Lengthens neck, spine, arms and legs
- Strengthens core muscles
- Opens up the chest, shoulders, and throat
- Improves balance
- Improves digestion and circulation
- Improves posture
- Strengthens legs, hips, groin, arms and abdomen
Mental Benefits
- Improves focus
- Calms the mind
- Improves concentration
Contraindications:
- Pregnancy
- Low blood pressure
- Neck, low back, shoulder and hip pain
- Leg and ankle pain or injury
Asana Of The Month: Boat
- At January 05, 2021
- By Daniel
- In Asana
- 0
Boat Pose, also known as Full Boat Pose, is a continuation of Half Boat Pose. Boat Pose is a challenging balancing pose. Like other yoga balance poses, it is not uncommon to be able to do the Boat Pose one day and not the next. Like all yoga poses, being able to do a pose depends on the state of your mind and body. Fatigue and distractions can prevent you from doing a pose or poses you have done many times before. This is normal. Listen to your body.
English Name: Boat Pose
Sanskrit Name: Paripurna Navasana
Difficulty Level: 5
Start Position: Half Boat Pose
Instructions:
Step 1.
Starting in half boat pose, extend your legs while maintaining expended spine and balance.
Step 2.
Lengthen fingers beyond knees.
Step 3.
Hold for a few breaths and return to staff pose.
Physical Benefits:
- Builds core strength
- Strengthens legs, hips, groin, abdomen, and arms
- Improves balance and digestion
- Improves circulation
- Lengthens the spine
- Opens the chest and shoulders
- Improves posture
Mental Benefits
- Improves concentration
- Develops focus
Contraindications
- Neck or low back pain
- Neck or low back injury
- Low blood pressure
- Sore coccyx (tailbone)
