In the Ashtanga yoga primary series you do yoga boat pose (Navasana) five times in a row (holding each for five breaths) and lifting up in between each one, and without resting (ideally.)
An alternative approach, particularly if want to work at intelligent hip flexor and quad control , is to practice Navasana, or boat pose, one leg at a time.
Sitting upright, reach your arms forwards and lean back while keeping your heels touching the floor. Pull one knee to your chest keeping the other heel touching the floor. Keep your ribcage still and focus on lifting the foot and then slowly pulling the lifted knee as close to your chest as possible. Pause, lower and then do the other side.
I'd suggest about 5 reps for each leg and work at gradually increasing the hold time. To give your hip flexors a break (and to stretch them out) you can do table top pose.
Next, repeat the exercise but this time after lifting the foot, straighten the knee. Release and switch sides. Here again work towards 5 reps. Work at keeping the knee close to your chest as you straighten it. Then work at gradually increasing hold time with knee straight.
Because the psoas, which attaches the femur to the lumbar spine, can both flex the hip and help twist the lumbar spine, try both adding a twist either towards the lifted leg or away from it, both with knee bent and with knee straight.
For example, first do the knee to the chest option and after lifting the knee turn your ribcage away from your lifted knee. Lower and repeat with the other leg, turning away from the lifted knee. After table top, do the knee straightening option and this time turn towards from the lifted foot.
Another option for boat pose is to use your hands to help. First straighten the knee. Pause and then grab your leg with both hands and use arm strength to pull the leg inwards while you relax your hip muscles. Then re-engage the hip muscles and release your hands. You can also do this with the knee bent option.
Using both legs at the same time you can practice yoga boat pose as follows. First lean back and reach your arms forwards. Keep your heels lightly touching the floor. Next lift your heels an inch off of the floor. Pause. Then lift the shins so that they are horizontal. Here again you can pause. Then straighten your knees. Work at gradually extending the length of time in each position, particularly the final one.
I get pain in my left hip in standing forward bends and even squats. Here are some of the exercises that I've used to make my hip feel better.
I've added part 2 to the description of this routine. Parts 3 and 4 to come (the videos are already on youtube.
This routine, with accompanying videos, includes knee strengthening exercises as well as exercises for basic strengthening, improving stability and balance. It also helps you to improve body awareness.
My latest video, some tips for getting comfortable in the deep squat. And suggestions for shifting weight to one leg while in a deep squat.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Some hip flexor strengthening exercises.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.