Any athlete knows a strong core is the foundation of so many exercises and movements. But if you’re limiting ab day to crunches and planks, you might need to re-energize and switch it up.
Boat pose, or navasana, is one of those yoga asanas that can be a bit challenging if you’re just starting to strengthen your abdomen. But in time, it will no doubt have you feeling the effects.
How to do boat pose, Navasana:
- Begin seated with your legs out in front of you, bent so the soles of your feet touch the ground.
- Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing toward the front of the mat.
- Engage your core and begin to lean back, lifting your feet off the floor, balancing on your sitz bones.
- With active legs, bring your thighs to a rough 45-degree angle and shins parallel to the floor.
- Squeeze your legs together and shine your chest upward, keeping your spine straight.
- Bring your arms to the sides of your shins, parallel to the floor.
- If you’re stable here, begin extending the legs until you’re shaped like a V.
- Breathe and hold for 30 seconds. Release on an exhale.
- Repeat three times or incorporate it into a flow.