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Steadying Your Anchor in Yoga’s Boat Pose

As a yoga instructor, dedicated yoga practitioner and a mother, I often get asked if there is one singular posture in yoga that will help firm the muscles in the core abdominal region. This question is often posed to me by moms looking to get rid of their post-baby belly. And for someone, who practiced yoga throughout the nine months of my pregnancy and relied on nothing but yoga, breastfeeding and a healthy diet to get me back into my pre-baby shape, my answer is quite simply: Boat pose or navasana.yoga boat pose

Appropriately named for a boat that steadies its anchor amid turbulent waters, navasana not only strengthens the muscles in your stomach region but it also tones your legs, shoulders and back muscles. And it accomplishes all of this as you remain focused and relaxed in this intense balancing posture.

Rather than have me spell out to you how to move in and out of boat posture, here is a great video that will say it all.

Just remember these things as you perform this posture:

1) As always, keep your breath slow and steady. Breathe in and out completely through your nose.

2) If you find your legs are shaking, bend them slightly at the knee.

3) Make sure that you keep lifting up through your sternum as you draw your shoulders away from your ears.

4) Draw out through the inner seams of your leg and draw the outer edge of your legs and thighs back to your pelvis.

5) Keep your gaze looking beyond the tip of your nose.

Most of all, have fun with this posture. If you find yourself wrestling with other thoughts that come or with the sheer intensity of the posture, bring your focus back to your breath and remember what it is like to be on a boat that glides effortlessly in the middle of the night amid turbulent waters.

heather

August 17th, 2008
by heather
Posted in Yoga





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  • “oh and you say that it isn’t starving yourself? try to lower your calorie intakes the way they had to. Just go ahead and try it tomorrow. Try eating half of the calories you normally eat? and also eat different foods than you are accostumed to eating. Plus, I don’t see how it could be healthy to lose that much weight in such a short time. and I’ve heard doctors say the same. and I am sure they were under care of doctors during the show, but I still don’t think it can be healthy. that’s my opinion. GO VICKIIIIIIIIIIIII!!!!!!!!!!!”

    on Biggest Loser 6: Vicky Vilcan by Stop and Think for a second

  • “It’s a shame that you don’t know the real Vicki. She’s really a sweetie, and a great anesthetist. We love Vicki, and her patients do too. It’s a shame that she is portrayed the way she is portrayed. I don’t believe that she was acting at all. But I do believe that they pieced together Vicki at her worse and crankiest for ratings. and i’m sure that some of the facial expressions were shown out of context with what was happening on the show. You do realize that she sacrificed alot to be on the show. I can see why it’s so competitive for her. She isn’t just competing against herself. She’s competing against everyone else. Why does everyone act like 350,000 is chump change?? Have you guys ever watched Real World Reunions on MTV? I’ve seen on a few occasions where the editors edited the scenes to make fights/arguments seem over the top, when in fact the people of the shows say it wasn’t as it seemed. That it was a 5 minute fight that ended in a hug, and they were friends again later that day. Please don’t talk bad about my friend. she’s a great person!!! She really is!!! and by the way……..she looks amazing!!!”

    on Biggest Loser 6: Vicky Vilcan by Stop and Think for a second

  • “Her own husband told her “that’s enough” in one of the episodes. SHE is making the faces. The words that come out of her mouth are HERS. The body language is HERS. She is not being starved or worked to death. SHE is the one who made the decision to get up in the middle of the night, while everyone else was sleeping, to exercise. SHE made the statement at the beginning of the season that the goal was to win it all. SHE is playing the game and all she can see is the money. All $350,000.00 of it. SHE is the one making herself look ugly. Not NBC.”

    on Biggest Loser 6: Vicky Vilcan by TC

  • “Stop and think for a second — I just thought of something else. The purpose of this show is to change people’s lives so they shouldn’t be starving as you mentioned because that would not be healthy. Marisa you made a very good point about no one else saying horrible things or laughing at people getting hurt. And her smirks were the first thing that I noticed about her. Is her fan club saying NBC told her to make those smirks so it would be caught on camera and she would be the “bad” guy. Is this the first season they told one of the contestants to do that? Are ratings so bad that they need to stoop to this? Isn’t this going down the same lines of fooling their audience that 21 did many years ago making people look smarter than they actually were? Just wondering. It’s really hard to not think of her as just plain mean and being a bully. If I were in her position, I wouldn’t want a tv show portraying me like that, and I don’t care how much hush money they were to offer me, and I could use the money but it just wouldn’t be worth it.”

    on Biggest Loser 6: Vicky Vilcan by Not understanding

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