How to lay the yoga boats works your heart as 100 sit-ups

The installation of boats in yoga is a difficult stability exercise that works the whole nucleus of the abdos with hip flexor with muscles that rise the spine. Although the installation of boats can burn your ABS as much as 100 sit-ups, when combined with regular yoga practice, it can also improve your training, reduce stress and increase general well-being.

Jump at the main dishes to remember.

What are the advantages of the installation of boats?

The advantages of the installation of boats are not only superficial (like a tense stomach), but they are also much deeper, improving other aspects of your health.

1. Core stronger

A stronger nucleus leads to better posture, less injury, a reduction in back pain and an improvement in training and performance. When the nucleus is strong, the whole body is strong.

Each movement of the body is based on the stability of the nucleus. Heart muscles include:

2. Lower stress

People who regularly engage in yoga have lower cortisol levels, the hormone associated with stress.

High levels of cortisol for prolonged periods increase the risk of cardiovascular disease, diabetes, high blood pressure and gastrointestinal problems. The drop in stress levels can improve overall health.

3. Improved weight

Yoga has been shown to have positive effects on weight, decreasing body fat and waist.

The practice of yoga and poses such as the installation of boats not only helps to increase physical activity, which leads to a calorie deficit (burn more calories than you consume it), but also create an consciousness of the body which can lead to better food choices. These two things have combined – increased activity and mindfulness – can improve weight.

4. Better training and performance

Yoga can help increase flexibility and balance. Combine these two things with an increased basic force, and you might see that your body is moving better in training or works better in a race.

How to pose boats

To practice the installation of boats:

1. Start sitting on the floor with folded knees and flat feet in front of you.
2. Sit high.
3. Place your hands behind the thighs.
4. With a right spine, start leaning back until your toes barely touch the ground.
5. With the folded knees, lift your legs so that your shins are parallel to the ground.
6. Adjust your legs completely and release your hands so that your body is balanced in the shape of V.
7. Continue to reach your arms forward while keeping your right spine.
8. Stay here for five or more breaths.
9. Slowly return to the starting position.

Changes

To change the installation, adjust your legs in various ways to help you maintain it:

• Start as above, but stop and hold the boat installation with the toes touching the ground.
• Alternatively, continue to hold the installation of a boat with your folded and tibile knees parallel to the ground (rather than straightening your legs until your body is in the shape of V).
• Wherever you find yourself, keep five or more breaths.

To intensify

To intensify, go from the installation of full boats to the installation of half-skateau, almost as if you were doing a version of a seated:

1. Start in the installation of boats.
2. On an inspiration, lower yourself to the ground until your shoulders and legs barely hover on the ground. (Now a half installation of boats.)
3. Keep your arms forward.
4. On an expiration, lift the shoulders and legs until the installation of boats.
5. Continue to pass through this sequence for 5 to 10 repetitions.

How to integrate the installation of boats in your exercise / yoga practice

To incorporate yoga into your exercise practice or yoga practice, treat it as if you would do a kind of abdominal exercise.

Some people like to make “abs” at the start of their training to light the heart and help them evolve with more control. Others find that AB work is an excellent finisher of their training.

In a yoga practice, the installation of boats is often done towards the end of the course when you head towards the poses and stretching of the soil.

The right thing about the installation of boats is that you can do it wherever you have flat land to sit down, and whenever you work on your heart, you offer advantages to your whole being.

Main to remember

• The installation of boats is a installation of yoga that makes the heart muscles work and promotes stability.
• You can modify or intensify the installation of boats to match your capacities.
• You can make a boats as an abdominal exercise at the beginning or at the end of an exercise session, traditionally with the end of a yoga lesson.