Having a flat tummy and six-pack is the dream of every person, man or woman, and although it is early for swimsuit season. Why not move forward?

We have already spoken of the stick position (also called plank) and position of the arc, these positions stimulate abdominal muscles that both sides are ideal for maintaining a nice flat stomach (but remember to always treat the power).

Today I present the position of the boat, Navasana. This yoga position is very useful because it strengthens the muscles supporting the spine stimulates the gut helping digestion, decreases stress, stimulates the kidneys, thyroid and ultimately strengthens the hip flexors.
How do you get the position of the boat? First it sat on the mat, with your legs stretched forward. The hands are placed behind the back, slightly behind hips with your fingers in the same direction. At this point you raise the upper part of the sternum and moves slightly backwards so that the abdominal muscles begin to work. The spine should be straight, without SAG and the lumbar area well placed on the ground.

Breathing out bend the knees slightly, lift your feet off the floor. This part has to be done: plan will be a little tricky to keep your balance! Your thighs should form an angle of about 45 degrees with the floor: first legs will stay bent, but the goal is to lay them forming a V and bringing your toes just above eye level.

Finally your arms come into play, which help us maintain balance: your arms will be parallel to the floor, elbows close to his knees. The shoulder blades are widening and the fingers are well stretched.

This position is difficult to maintain and should be fine to get started even 10 or 20 seconds, breathing normally. As you become accustomed to practice you can keep it longer, up to a minute!

How to dissolve the position of the boat? The legs, with an exhalation, descend slowly, breathing in, you sit in upright position!

Tired and satisfied?

“As long as the boat goes … let her go”