Build a strong core, back, legs, and more as you balance and twist in Revolved Boat Pose.
Revolved Boat Pose (Parivrtta Navasana) – also known as Twisted Boat Pose – is an intermediate-level core-strengthening yoga pose that improves balance and strengthens the core, back, and quadriceps, while stretching the hamstrings. This balance pose is also thought to increase circulation, massage the internal organs, and improve digestion. It’s a great pose for toning the abdominal region and is good preparation for tackling more advanced balance poses.
If you’re not quite ready for this pose, stick with regular Boat Pose until you feel comfortable adding the twist. For a more challenging variation, straighten one leg at a time while pressing your palms together in front of your chest during the twist, or you can also let go of your feet and stretch your arms out to the sides while balancing.
Those who have recent injuries to the tailbone, hips, spine, rib cage, shoulders, or neck, or who are recovering from any type of abdominal surgery should avoid this pose. You should also skip it if you have a hernia, high or low blood pressure, or heart conditions.
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How to Do Revolved Boat Pose:
1. Begin in Dandasana / Staff Pose.
2. Inhale and lift both your legs up – either together or one at a time, until you are balanced on your tailbone. Flex your feet.
3. Extend both your arms forward.
4. Gaze at your toes and keep your neck soft as you balance in Boat Pose.
5. Exhale and twist your upper body to your right side.
6. Inhale and hold your right foot with your left hand. Extend your right hand sideways and look at your right palm.
7. Stay in this pose for 3 to 6 long breaths.
To come out of this pose, bring your legs down and rest in Dandasana / Staff Pose.
Repeat the pose on your other side for the same length of time.
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