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Full Boat Pose
Also Known as Paripurna Navasana
About the pose
This is a seated type of asana. It is easy to perform.
Benefits of Full Boat Pose/Paripurna Navasana
* Performing the pose has a positive impact upon your thyroid and prostate glands, your intestines and your kidneys.
* The pose helps you to strengthen your spine, your abdomen and your hip flexors.
* Performing the pose also helps your digestion.
* The pose also helps you mitigate stress.
How to do Full Boat Pose /Paripurna Navasana?
Step 1: Just like in Dandasana (the Staff or Rod pose), sit on the floor with your legs stretched in front of you. Place your hands (fingers pointing forward) at your sides. Keep your spine and your torso fully erect.
Step 2: Balance yourself on your sit-bones and tilt your torso slightly backwards (about an angle of 15 to 20 degrees). Simultaneously, by engaging the psoas major muscles located in your lower back raise your legs off the floor (about the same angle as above). Keep your legs straight all the time, not bending them at the knees.
Step 3: Your palms have been touching the floor all this while, giving support to your torso and your legs. When you have attained a balance between your legs and your tilted torso raise your hands off the floor and align them in front of your chest, perpendicularly to your torso. The palms should be facing each other.
Step 4: Try to remain in this position for the length of a minute or so. Come out of the pose on the exhale stroke. Brings the hands to the ground first, followed by your legs and your torso.
More about Full Boat Pose or Paripurna Navasana
A word of caution!
The pose is not to be performed if you are suffering from any of the following:
* Diarrhea
* Asthma
* Heart Problems
* Headache
* Low blood pressure
* Insomnia
* Pregnancy
* Menstruation
* Neck injury
Modifications and Props
In case of a neck injury, you do not need to tilt your head along with your torso. Sit in front of a wall and use it as a support for your head.
A yoga belt can be used as a prop in this pose. Loop it around your feet to assist you keep your legs off the floor. Unlike in other yoga poses where a belt is used as a prop, in this pose you can push your feet into the belt. You can also loop the belt around your back to get the required V-formation.
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