Today’s Poses – Boat Pose and Reclining Bound Angle Pose

Boat Pose and Reclining Bound Angle Pose

Boat Pose and Reclining Bound Angle Pose relieve tension and lethargy while strengthening your muscles. Try these poses with Guided Yoga from YouVeda.

Boat Pose

The Boat Pose builds core strength as well as relieving tension and lethargy. The core strength in the body can protect the lower back, but also refers us to our inner core. The inner core of the being takes us to the true journey of yoga, the exploration of our inner nature. So jump into the boat pose, and discover something about what yoga can truly reveal.

Steps

1. Sit with the spine straight. The legs are together stretched out in front, the palms are on the floor by the hips, fingers pointing to the feet.
2. Exhale, slightly lean the torso back. Simultaneously lift the legs.
3. Keep the legs close together and straight, at an angle of 60 to 65 degrees to the floor with toes pointing forwards. The feet are higher than the head.
4. Balance is maintained only on the buttocks.
5. The arms are stretched forward parallel to the floor with the palms facing each other.
6. Exhale, lower the hands, and rest the legs on the floor. Relax by laying back on the ground.

Benefits

• Strengthens the abdomen, hip flexors, and spine.
• Stimulates the kidneys, thyroid and prostate glands, and intestines.
• Restores freshness.
• Removes lethargy.
• It eliminates nervous tension and brings about deep relaxation.
• It helps relieve stress.

Reclining Bound Angle Pose

Reclining Bound Angle Pose is a deeply relaxing yoga position that is recommended for students of all levels.

Steps

1. Gently recline the body, lowering your torso all the way to the ground. Use your hands to shift your buttocks and release your lower back onto the mat.
2. As you inhale, bend your knees and draw your feet together on the mat. Bring your heels in toward your groin.
3. Exhale and let your knees fall out to the sides, toward the ground. Allow the soles of your feet to join and the outer edges of your feet to rest on the mat. Rotate your thighs externally by using your hands to shift the outer thighs away from the sides of your torso.
4. With your next inhale, draw your hands overhead to open the chest and stretch the abdominals.
5. As you exhale, soften the elbows and melt the shoulders away from your ears.
6. Hold this pose for 30 seconds to a minute.
7. To exit, inhale, and draw the knees toward the midline. Exhale and relax your legs to the mat, or draw knees into the chest.

Benefits

• Lowered blood pressure
• A decreased heart rate
• Decreased muscle tension
• Reduced occurrence of headaches
• Relief from fatigue and insomnia
• Reduced nervous tension and stress
• Relief from anxiety and panic attacks
• Increased overall energy levels