Boat Pose to Transform Abdominals
- Dayna Culwell
- 16 minutes ago
- 3 min read
Boat Pose for Deep Abdominals
Core Strength & Balance
Engaging your core in Navasana helps improve your balance on and off the mat. By focusing on steady deep breathing while contracting the abdominal muscles, you cultivate a sense of inner equilibrium.
Navasana can be practiced on your mat, on a cushy chair, and on a Pilates Reformer.
Key Concepts:
- Catch the abdominals by starting with a flat back lean.
- Placing your hands behind your head enables you to deliver the weight of the head down between the shoulder blades and into the abdomen, creating a deeper core connection, and also alleviates neck tension.
-Another option is to hold a yoga block or a Pilates ring in front of the body or behind the head.
As I was writing this blog today, sitting in my cushy living room chair, I tried Navasana in the chair. Tell you what, if you have a sensitive tailbone, the chair cushion feels quite nice. It certainly doesn't make the pose any easier. In fact, you are now above ground and will probably make more effort not to fall backwards off the chair!
Boat pose makes use of our heavy head. You are adding extra weight which must be counterbalanced by deep abs and strong spinal stabilizers. Whatever you do, DON'T strain your neck. That's always been my mistake. Bend your knees and support your head with your hands or hold a block or Pilates ring behind your head.
Ready to try but know none of the above will work?
Place your feet under your couch or a low chair. Place your hands behind your knee creases. Lean a few inches back.
To come back up, curl your spine from the bottom up to a seated position.
Just tried it to make sure it works.
It works!
Modifying for Everyone
Join us in the studio this week to practice Navasana in a safe, welcoming environment.
Ready to flow?
Inclusivity is core to our community at Yoga by Dayna. Whether you are a beginner or experienced, using props or bending your knees makes this pose accessible to every body. Feel supported as you grow stronger.
Physical & Mental Benefits
Beyond physical toning, Boat Pose is known to improve digestion and relieve stress. It requires intense concentration, which allows you to clear your mind and find a moment of meditative focus during your flow.
What's the latest on my Free Pilates Reformer classes?
Have you ever been curious about Pilates on the crazy looking reformer? I was too! But now I have learned so much about this crazy machine and about the latest and greatest Aurum. It incorporates every move into 1 machine. That means less downtime and more results. I am hoping to do my "Test Out" on Tuesday, August 11th, sometime during the day. That's all I know for now. On Sunday, August 2nd, at 4 p.m. I am inviting friends and family to simply be guinea pigs as I tweak my class routine. Reception to follow at Yoga by Dayna studio. I'm looking for 8-10 volunteers. The class will be Core+. See description below. Please reach out here or at yogabydayna@gmail.com if you are interested and available to join me for either or both dates. Space is limited. Your opinion is valuable and, I can guarantee you a super great 50 minute experience. Music and ambience included.
Yoga by Dayna
Therapy & Mat Pilates taking reservations for August
We have enjoyed a mild summer, but the heat is on! Looking for a workout out of the sun? Come visit us at Yoga by Dayna, virtually or in the studio. Your goals, your commitment, your results. See you on the mat.
This Week's FULL Yoga by Dayna Schedule
Shown in CST (Texas Time!)
Monday, July 27th
9:15 am Christina (Studio)
10:30 am Michael (Virtual)
11:45 am Deep Stretch (Studio)
4 pm Carol & Chris (delivered)
Tuesday, July 28th
9:00 am Judy & Andy (virtual)
10:15 am Mat Pilates Live! (virtual only)
11:30 am Sarah C. (studio)
2 pm Curt C (studio)
Wednesday, July 29th
9 am open
10:30 am Jenny L (delivered)
12:15 pm Judy & Andy (virtual)
Thursday, July 30th
9 Christina (studio)
10:30 am Judy & Andy (virtual)
12 pm Ines (studio)
2 pm Training
Sunday, August 2nd
4 pm Free Reformer Pilates at Pilates Addiction Steiner Ranch (time may be adjusted due to availability)
May you be at peace with yourself and with your family.
Thank you for reading my blog this week.
May this week reveal something amazing within you. May your heart be open to exploration.
Blessings and Namasté, Dayna
512-914-4870
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