RELAXING MORNING YOGA FLOW | ART Gymnastics, Yoga And Breastfeeding #4

During pregnancy, expectant mothers often experience various physical and emotional changes that can lead to discomfort. Yoga is a wonderful way to alleviate these discomforts and bring relaxation and balance to pregnant women.

(Navasana)

Introduction:
Navasana, or Boat Pose, is a core-strengthening yoga posture that involves balancing on the sit bones while lifting the legs and torso to form a V-shape. This pose is excellent for building core strength, improving balance, and enhancing focus. It also has several benefits for overall body stability and posture.

Instructions:
1. Starting Position: Sit on the floor with your legs extended straight in front of you. Place your hands on the floor beside your hips for support.
2. Lift the Legs: Slowly lean back slightly while lifting your legs off the floor. Keep your spine straight and avoid rounding your back. Your legs should be straight and together, forming a 45-degree angle with the floor.
3. Engage the Core: As you lift your legs, engage your core muscles to maintain balance. If you’re comfortable, you can lift your arms parallel to the floor, reaching toward your toes.
4. Hold the Pose: Hold Navasana for 20 to 30 seconds, focusing on keeping your core engaged and your breathing steady. As you build strength, gradually increase the duration of the hold.
5. Release: To release the pose, lower your legs slowly back to the floor and return to a seated position.

Benefits:
1. Strengthens Core Muscles: Navasana is highly effective for strengthening the abdominal muscles, which are crucial for overall body stability and posture.
2. Improves Balance: Balancing in this pose requires concentration and coordination, helping to improve your overall sense of balance.
3. Enhances Spine Health: By keeping the spine straight and engaged, Navasana helps to improve posture and maintain spinal health.
4. Tones the Legs and Hip Flexors: The pose also strengthens and tones the legs, particularly the quadriceps and hip flexors.
5. Boosts Concentration and Focus: Holding the pose while maintaining balance and steady breathing enhances mental focus and concentration.

Cautions:
– Avoid Navasana if you have lower back issues or are recovering from abdominal surgery.
– If you experience discomfort in your lower back, try bending your knees slightly or holding onto the back of your thighs for support.

Conclusion:
Navasana is a powerful pose for building core strength, improving balance, and enhancing mental focus. Regular practice of this pose can lead to a stronger, more stable core, better posture, and increased overall body awareness.

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