Yoga pose - boat

Boatpose

Concentration of consciousness: Concentration is concentrated on the back and buttocks, and the use of buttocks to control the balance of the body, feeling the power of the waist and abdomen is constantly increasing.

Number of exercises: 1

Degree of difficulty: 3.0

Breathing points:

Hold your body when you inhale and breathe naturally while maintaining your movements.

Style introduction:

When practicing this posture, the body looks like a ship with paddles, hence the name. It is one of the best postures to cultivate abdominal core strength.

Body effect:

Stimulate the bilateral lungs and increase lung capacity.

Exercise your knees, thighs and back muscles to tighten your buttocks and strengthen your arms.

Active lumbar and pelvic joints deliver healthy blood to the pelvis, stretching and massaging the abdominal organs.

Precautions:

Keep your back as straight as possible and lift the spine upwards. Otherwise, the coccyx will press down and cause back pain.

You should do this:

1, supine, legs straight and straight, arms on both sides of the body, palm down.

2, inhale, with the power of abdominal muscles to drive the head, upper body, arms raised at the same time, arms flat side, palms down. The legs are straight and close together, forming a 45-degree angle with the ground. For a few seconds, exhale to restore.

Coach adjustment:

When practicing, you need to use hip strength to control the body balance, but also to keep the back straight and legs stretch straight. This has a certain degree of difficulty. If it cannot be done, let the coach hold your back and legs with your hands to help you complete the exercise.

Special effects

1. Strengthen the core muscles and consolidate the vertebrae to prevent aging.

2, eliminate abdominal fat, to achieve weight loss.

3, improve the weak constitution, increase resistance.

4, tight body muscles to prevent muscle looseness.

5, massage the abdomen, refuse bucket waist, beer belly.

Enjoy thin parts: eliminate belly fat, enjoy "thin" lower abdomen.

Energy supplement: strengthen the core muscles and increase physical fitness.

Auxiliary props: yoga mats or oblong pillows.