Yoga poses: Boat pose

To stably straighten the body, lift the legs and maintain a "v"-shaped posture, what you need is enough axial strength, namely waist strength and abdominal strength. This posture stumbles many people. Another reason is that it challenges the balance of the body. So it is not difficult to notice that some people who practice pilates are more comfortable when doing this movement.

1 Start with "stick sitting", sit straight and your back slightly backward. Keep your feet together, bend your knees, keep your feet close to the ground, and place your hands on both sides behind you.

2 Inhale. Lift your calves until they are parallel to the ground, with your toes facing the sky, tilt your upper body back again, at a 45-degree angle to the ground, and press your hands on the ground to help support your body. Tighten the abdomen as the focus of balance throughout the body.

3 Exhale, lock your heels tightly, stretch your feet straight at a 45-degree angle, and your trunk and feet form a "v" shape. Raise your hands and straighten them forward parallel to the ground. Gather the strength of your trunk and straighten your back and chest. Tighten your feet together. Keep breathing naturally. Maintain this position for about 10 seconds or more. Difficulty adjustment of

:

If your feet cannot be straightened, you can maintain your knees in a bent posture; or use a chair to support your feet in front of you.

Movement changes:

Find someone to do the "double boat style" with you:

1 The two of them sit face to face, with their hands stretched horizontally at the same time, and holding each other's wrists. Flex your feet and hold the soles of your feet close to each other. The key is to have a tacit understanding with each other. First, both sides lift up one foot on the same side and slowly straighten the foot.

2

Then put the sole of the other foot close, lift it up, and slowly straighten the foot. Grasp the other person's wrist tightly and push your back and feet as straight as possible. Benefits of

:

* Stimulate the thyroid and promote metabolism. * Shape the lines of the abdomen, back and legs for a self-cultivation effect.

* Reduce low back pain and increase balance. * Increase blood circulation in the abdomen and improve indigestion and flatulence. * Strengthen the kidneys.

Notes:

* Pregnant women and people with hypotension, heart disease, asthma, insomnia, headache, diarrhea, etc. should avoid this position. * Keep your back as straight as possible to lift your spine up, otherwise the tail vertebra will be pressed down, causing back pain. (Internship Editor: Long Weiquan)