Full Boat Pose - Paripurna Navasana
About Full Boat Pose
The full boat pose is classified as a seated asana which focuses on the body’s core. The full boat pose is a great yoga posture for the abdomen, legs and back. Before attempting the paripurna navasana, practice the adho mukha svanasana and uttanasana as preparatory poses to warm up the muscles. This will prevent muscle strain and cramping, and also reduce the risk of injuries. As a beginner, you can also use yoga props to help you to perform the full boat posture. The pose requires you to straighten out your legs which can be difficult for a beginner. A yoga strap can be used to address this problem until the body becomes flexible enough to perform the full boat pose without the use of any props.
Step By Step Instructions
Place your yoga mat in a peaceful spot and prepare to follow the guidelines for the full boat position!
- Position yourself in a seated pose on the mat. Bend your knees, pull your legs towards your torso and grab onto the back side of your thighs to maintain your balance. Allow your torso to tilt backwards so that your weight is supported by the lower back.
- Adjust your arms and legs to maintain your balance. Then extend your arms straight outwards so that they are held parallel to the mat.
- Make sure your legs are placed together as you extend them upwards and straighten them out.
- Keep your back straight. Find your point of balance and maintain the posture for at least 30 seconds to 1 minute. Practice deep breathing throughout the entire sequence of the boat pose.
Let’s evaluate the numerous health benefits of the full boat pose!
- Stimulates the abdominal organs.
- Acts as a stimulant for the kidney, thyroid gland, prostate gland and intestine.
- Calms the mind and body, helps to eliminate stress.
- Enhances the body’s digestive functioning.
- Enhances the body’s sense of balance.
Things to Remember!
Individuals suffering from diarrhea, asthma, headache, insomnia, heart health issues, fluctuating blood pressure, neck injury, menstruation and pregnancy should refrain from performing the full boat pose unless it is performed under a qualified yoga teacher.