In this video, I'm demonstrating seven ways to practice Navasana - there are many more, especially when we start to play with props. I haven't named the variations; rather, I invite you to try all of them and explore how they feel in your body.
What's easier to one might not feel so easy to another, so they are not necessarily presented in the order of ease. However, if you're just starting to practice this pose, you might follow this progress ladder and 1) start with your toes and hands on the floor 2) before raising them off the floor one at a time. Next, it is usually lighter on your hip flexors to 3) hold the backs of the legs with your hands - this can help with balance too! The strongest options involve 4) not holding the legs (bent or straight) as this forces you to use the core and hip flexors more.
To be honest, I didn't used to like Navasana very much and I think it was because I didn't fully understand the pose when I started (it was sooooo hard!!!). I also wasn't offered many variations, which made the pose even more of a mountain to climb...
HOWEVER, when we focus on the function of the pose - strengthening the back, the hip flexors, and the core as well as improving posture, balance and breath control - it becomes immensely more interesting and accessible. Playing with different variations can allow us to focus on the various functions and possibly gain more benefits along the way.
I've learned to love the Boat pose for its challenge that is finding balance between strength and flexibility as well as effort and ease. The full variation does require some flexibility at the backs of the legs..
Do you have another variation of Navasana? Why not share your favourite variations in the comments below!
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Suggested Playlists:
Yoga Practice: • Yoga Practice
In Detail Asana Labs: • In Detail - Asana Labs
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Yoga with Heini is a channel where education meets experience!
Here you’ll find free high-quality yoga videos and tutorials for all levels and for EVERY body; Beginners Yoga, Hatha Yoga, Yin Yoga, Slow Flow Vinyasa, Morning Yoga, In Detail Asana Labs, and much more. These videos are for all bodies, all backgrounds, and all levels of practice. I’ll support you to learn and practice with YOUR body safely.
In-between practices I welcome you to watch the yoga discussion videos about the practice, and about the science and philosophy behind the practice. Join in the discussion, I’d love to hear from you!
Just relax, just breathe, and have fun!
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This video is intended to provide general information for yoga practitioners. It is not a replacement for the personal advice of a health professional.
Yoga with Heini recommends that you consult your doctor, physiotherapist, or other medical professional before beginning any exercise programme. Yoga is not a substitute for medical attention, examination, diagnosis or treatment. Yoga is not recommended and is not safe under certain medical conditions. Yoga includes physical movements as well as an opportunity for relaxation, stress re-education and relief of muscular tension. As is the case with any physical activity, the risk of injury, even serious or disabling, is always present and cannot be entirely eliminated. If you experience any pain or discomfort, listen to your body and discontinue the activity. By engaging in this yoga exercise, you will assume full responsibility for any and all damages, which may incur through participation.
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