Yoga

Full Boat Pose: Paripurna Navasana

Full boat pose is also known as Paripurna navasana. Here, paripurna¬Ě means full or complete and nava means a boat. In this asana, you balance your body on your buttocks in such a way that it resembles a boat in the water!

Benefits of Full Boat Pose

If you are working to build a flat and trim abdomen, Paripurna Navasana can help you achieve that. Experts believe that it can work on your abdominal muscles and tone up the large and small intestines. At the same time, this pose also helps in strengthening the spine, which can help in relieving back pain. If you have digestive problem, this pose can help you expel gas and improve digestion.

Full Boat PoseHow to Practice Full Boat Pose?

  • You can sit on the floor or on a Yoga mat with your legs stretched in front.
  • Your hands should be placed next to you, a little behind your hips, on the floor.
  • Keeping your spinal column straight, lean your upper body slightly backwards from your hips.
  • Exhale and bend your knees.
  • Then raise your feet off the ground without bending the knees. You should take care that your weight is evenly distributed. Your torso and legs should form a 50-60 degree angle.
  • Raise the arms, parallel to each other, alongside the leg.
  • Stay in this position initially for 10-20 seconds with deep breathing through your belly. You can gradually increase this time to 1 minute.

Exercise caution when practicing this asana if you have neck injury, low blood pressure or diarrhea as it can aggravate the condition. It is advisable to do this asana under the expert guidance of a Yoga instructor.

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