Navasana- Boat Pose

Developing a strong core is a vital component to improving your climbing technique and skill. Think of creating a strong core as laying a strong foundation for the rest of the body. A strong core will support the lower back, improve posture and balance, and even improve digestion. Thankfully, the yoga practice includes many poses that develop and reinforce core stability.

Boat Pose is an exceptional pose for the core, as it strengthens not only the abdominals, but also the hip flexors, the spine, and even the quadriceps if taking Full Boat Pose (Paripurna Navasana). It is easy to do and simple to practice almost anywhere!

To come into Boat Pose, start on the floor in a seated position with the knees bent and feet on the ground. Come to balance on the tripod of your sit bones and tailbone. Once you find the balance, lift the legs so that the shins are parallel to the mat. You can hold the backs of the legs with the hands or reach the hands straight out in front of you with palms facing one another.

Reach the heart forward and draw the shoulders onto the back, keeping a straight spine. To intensify the pose, you can begin to straighten the legs, making a V shape with the body by holding the back and legs rigid.

To make this pose more dynamic, you can take rounds of High Boat to Low Boat. Starting in Boat Pose, reach the legs out straight in front of you, lowering the legs and shoulders down towards the mat until they are hovering 6 inches or so off the ground. From Low boat