Variation of Boat Pose / Paripurna Navasana
Scorpion Pose BELOW
Balance Alliance Challenge with @Cyogalab
One of the most well-known yoga poses for core strength, Boat Pose — Navasana (nah-VAHS-uh-nuh) — tones the abdominal muscles while strengthening the low back. The name comes from the Sanskrit words "nava" (meaning "boat") and "asana" (meaning "pose"). There are two variations: Half Boat Pose — Ardha Navasana (ARD-uh nah-VAHS-uh-nuh) — and Full Boat Pose — Paripurna Navasana (pahr-ee-POOR-nah nah-VAHS-uh-nuh) . The word "ardha" means "half," and it refers to the bent-knee variation of the pose. "Paripurna" means "full" or "complete," and it refers to the deepest expression of the pose, with the legs and arms fully extended and lifting, creating the "V" shape of a small boat.
- Sit with your knees bent, feet on floor, hands behind you, fingers pointing towards the feet.
- Lengthen the spine, draw the belly in and widen the collar bones to open the chest.
- Lean back on the tripod between sitbones and sacrum and lift your feet off the floor, bringing the shins level with the floor.
- Maintaining the lift through the spine and keep the chest open, arms extend to the front parallel to the floor.
- When possible straighten the legs out, still keeping the lift through the spine.
- Stay for 2-5 breaths, work up to 10 breaths.
- Watch a free tutorial of Boat Pose here.
- Strengthens the back and abdominal muscles
- Tones the leg and arm muscles
- Useful for people with hernia
Contraindications of the Boat Pose (Naukasana)
- Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
- Asthma and heart patients are advised to avoid this pose.
- Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.
SCORPION POSE - VRSCHIKASANA
InLoveWithYoga2016 Challenge @lorenlotus @kellypenderyoga @altaregoapparel
This pose was my own personal challenge over a period of a year. I love my journey and if you wish to view a small snipet of my journey visit HERE
Scorpion Pose is an extremely challenging pose with the following benefits:
- Strengthens the shoulders, back and legs
- Stretches the chest, hip flexors and shoulders
- Elevates heart rate
- Challenges balance, coordination, strength and perseverance
- Beginners should not attempt this pose
- Spinal injuries
- Back injuries
- Wrist Injuries
- High blood pressure
- If you are new to this pose, try it against a wall: From Forearm Balance, bend one knee at a time and place your feet on the wall behind you. Bring your heart towards the wall to deepen the backbend and open your chest more. If you can go further, walk your feet down the wall, closer to your head.
- This pose can be done from Handstand.
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