admin Balancing in Boat Pose is a lot of work for most of us. Often, it can feel like our boats have a hole and are sinking rapidly to the ocean floor with us in tow.
Where’s the storm, or does it feel like we are unable to control the Boat and that we are tossed around on our mats in an agitated manner? Call the Coast Guard; SOS!
It doesn’t need to be this way.
When we break down Boat Pose, remember that it’s not just a great posture to prepare for other poses, such as all those much-desired inversions or arm balances. It is also an amazing pose in and of itself.
Boat Pose can be a challenging pose because it combines core strength with hip and psoas flexibility, as well as spinal and hamstring strength. Boat Pose is a challenging pose to master. Finding your balance can be difficult. Preparation, concentration, and a fun-loving attitude are required.
Here are some tips to help you improve your Boat Pose so that you can stay afloat longer!
Warm up properly
If you wouldn’t sail without the right equipment, make sure that you are also ready for Boat Pose.
Hold Pyramid Pose for 5-10 breaths on each side before jumping into your Boat if you know that your hamstrings feel tight.
Before you do Boat, focus on strengthening your hips and psoas. From standing, raise your leg straight in front of you while keeping the hips level. Hold for five breaths without lowering the leg. Then, transition to Warrior III.
Try a few forward fold variations to close the angle of your Boat and lengthen your spine.
Do a few crunches or hold a plank to prepare your core.
The Base is All About That
Know your waters and prepare your anchor.
Create a large base for your Boat. If you don’t have a solid base, you will find it harder to stay lifted. In my class, I tell the students to “untuck all the delicious goodness in your back pockets ….” Do you get the idea…
Sit on a blanket if you feel like you’re sitting on the most hard rock possible. Some of us have delicate tailbones.
Modify to Make it Yours
You can only navigate to new locations if you leave the map.
Boat Pose is similar to Crow Pose or Headstands. There are multiple ways to do it. Try all of them. When you feel strong with each modification, go further. After all, this is a posture of balance.
Leg Lift Entry: Sit tall with your knees bent and lift one leg at a time. You can extend either one or both of your legs or keep them bent.
Humble Entry: Sit in a ball and curl up tight. Keep your navel in. Reach your arms in front of your shoulders. Lift your chest. Slowly lift your toes until they are parallel with your shins.
Handsy entry: In the Humble Yogi pose described above, lift your toes but keep your hands behind you on the floor. Press your chest upwards. You can also grasp your hands and place them on your thighs. Raise one hand at a given time.
Try crossing your legs and see if that helps you lift.
Try slowly “crunching the angle” between your torso and your legs. Then, release your control and return to your starting position — with your hands up or down and your knees bent or straight.
Hoist it Up
A tall sail is necessary to ensure smooth sailing.
Squeeze your shoulder blades behind you once you are in Boat Pose, whether modified or not. This will help you lift your chest. Your heart is aimed proudly at the sky.
You can pull your stomach in, but you should also raise it in your ribcage to lengthen your back.
Try to press into the ball of your foot and get air between each toe.
Spreading your fingers and toes will ignite the muscles of your arms and legs, making you stronger and longer. It will also make your limbs, torso, and torso lighter.
For a longer leg, lift your kneecaps towards your hips.
Hold it… and breathe in the fresh sea air!
If you keep falling backward, lift your chest higher.
It’s important to straighten your knees if you hear your feet tapping on the ground.
To maintain balance, press your chest as close as possible to your shins. Inhale as long as you exhale.
Play around in your Boat now that you are up! Try out different variations of the arms — behind the head or up in the air, mudras (cactus hands), reverse prayer hands, eagle arms, etc. Learn something new!
Yoga is meant to be fun. It should keep you upbeat and light-hearted. You can always return to the pose another day if you get tired or frustrated. Boats are meant for sailing, not sinking, and yoga is about breathing, not screaming.
