Boat Pose Tutorial - Yoga Tips

Transcript

today I thought I would walk you through a short tutorial video of how to correctly do in a vasana otherwise known as boat pose in yoga so very common misconception is that navasana boat pose is a core exercise it's not a core exercise it's a hip flexor exercise you should really be feeling it mainly deep in your groin here and kind of through into your thighs if you're feeling it excessively around in your stomach and abdomen area you are tipping backwards through your pelvis I've recently started doing a new type of yoga well for me obviously not in general and could Iyengar yoga so some of my clients previously have told me that I would really like I Aine gallo because it's very precise it's making sure that people are using props so that they are not moving further ahead than what their body is ready for so lots of people kind of lead themselves towards injury because they're doing things they are just simply not ready to do and the props highlights and teach you how to keep your body doing the correct thing as you are trying to do slightly more advanced moves rather than just sort of rushing towards the advanced moves without any clear idea of what it is and what position your body should be in at a time so I'm trying to scooch myself back enough you're gonna need a strap for this if you want to give this kind of new proper boat pose or go so boat pose is when we lift the legs off the floor trying straighten them and what will happen for most people is that it's not so much about their spine it's about what the pelvis is doing so their pelvis tips backwards into flexion posterior pelvic tilt and you can see here that my spine is sort of rounded and lifting up my legs and this is me doing boat pose it's all in my stomach it's all in my abdomen because my pelvis is tipping backwards this isn't the correct pose what we want is we want to roll forward through our pelvis you can see here that my pelvis I'm not perfect to this by any means but we don't want to allow the pelvis to fall backwards we want the pelvis to stay upright and that doesn't change even if we allow the body to tip backwards slightly so that's what gets confusing it's and will hold my Lexus to show this to you so I'm still in my on my pelvis I come all my kind of bony bits of my bump here leaning backwards slightly and I've still got the correct pelvic and spinal position as I do this this would be incorrect so you can just kind of play between the two where you'll feel that when you allow that pelvis to tip backwards that's when all the work goes into your stomach which is not what we want we want it to be here I want it to be at your thighs so in this iron go past I've done this week I love the way that they taught this because they got us using the prop and so they've got us using a strap as a prop and it really helped me feel it better and get it into the place that I want to get you so if you put your strap into a hoop put it around the kind of balls of your feet and you're going to hold it with your hands quite close to your feet and then roll yourself up this is not about your spine this is about your pelvis so don't think about what your spine is doing it kind of doesn't matter roll yourself up in your pelvis my spine automatically changes because of what my pelvis is doing so don't think straight back think pelvis up right and then teetering on the edge of that pelvis that's when you can then try and straighten your legs so you can see here that this looks quite different to the pelvis tipping backwards which I'll do in a second and I'm trying to straighten my legs but it doesn't matter even if my next rule even if my legs are a little bit bent don't worry about that you're trying to straighten them but it really doesn't matter and when I'm doing this correctly now this is all about being on the edge this is all about a big shake in the quads and in the hip flexors there's really nothing going on in my stomach area at all because my abdomen isn't responsible for hip flexion so there's a little bit of stabilization on there that it's not like a heavy contraction at the abdomen however if I was to flop backwards through my pelvis but almost months it you puts it back into my stomach so think about that pelvis you're tilting on the edge of the bones your sit bones basically as you're doing this I try and hold and try and keep those try and keep this knee straight and this should make you wobble and burn so much really only in that top portion of your legs so I hope you find that helpful and yeah a supported boat pose done correctly away from the core into the hip flexors that's what you want I