How to keep a Navasana (boat)?

One of my student (athletic young man) always complains that it it impossible for him to stay in this pose, it hurts his laps (and points to the area of abductor longus and sartorius).

I can not imagine any core challenging variation of this pose. What would you suggest?

Bend his legs to bring release and straighten when he has achieved a place of ease and stability, maybe try with heels supported on wall or chair , along belt round scapula and feet makes pose easy and helps understand pose but it doesnt work the body much. does he have long or very muscled legs , what other exercise does he do that affects legs, does he cycle alot. More yogaasana less other things , his choice.

[QUOTE=charliedharma;47332]Bend his legs to bring release and straighten when he has achieved a place of ease and stability, maybe try with heels supported on wall or chair , along belt round scapula and feet makes pose easy and helps understand pose but it doesnt work the body much. does he have long or very muscled legs , what other exercise does he do that affects legs, does he cycle alot. More yogaasana less other things , his choice.[/QUOTE]

Thank you. the wall sounds good.

Yes, hi is a tennis player…and has very strong legs… I can not understand why this pose is sucha hustle for him to hold with bent knees … (not to mention straight legs)

Maybe he is over using his leg strength and not using his abs. Have him move his scapulas/ shoulder blades together and down away from his ears and engaging his torso in supporting him.

A sequence I teach may help.

Begin with modified boat, lying down, legs straight, feet together, arms to side. Inhale and lift head, chest arms and legs just a couple inches above the mat. Gaze at your toes. Exhale and release. Repeat 3-5 more times, holding each as long as possible. On the last inhale up, come all the way to full boat. Students that typically get into full Navasana, can after this. All with their backs nice and straight!

Thank you all! I make him just lift legs one by one. Yes, it is tricky to see bodybuilders in the yoga class scratching their head : " I have so much muscles, why I can not hold this pose the old lady holds for 5 minutes?" :wink:

Yoga offers students an opportunity for balance. That balance transcends the concept of standing on one foot. It is the bigger picture balance.

Since we live in a society where the hip flexors are commonly shorte(ned) and not contracted, since we live in ways that increase chronic low back rates due to spam or lack of integrity in the aforementioned muscles, we must use care in working those muscles and perhaps not do so routinely.

If they must be worked (periodically) then the student can begin with Dandasana, Purvottanasana, Urdhva Prassarita Padasana, Ardha Pavanamuktasana, then Ardha Navasana. In addition, if you are well trained, crafty, and have a wall rope system you can set students up in Navasana at the wall with the soles on the wall and the arms holding wall ropes. This could be done with two belts, a foam block and a door, as well.