Complete Boat Pose - Paripurna Navasana
Contents
Complete Boat Pose or Paripurna Navasana in Sanskrit (‘Paripurna’ meaning ‘entire or full’, ‘Nava’ meaning ‘boat’, and ‘asana’ means ‘pose’ or ‘posture’) is a yoga posture that strengthens the core muscles, including the abs, back, and hip flexors.
The Full Boat Pose is a popular pose used to engage the core muscles by strengthening the abdominals and muscles of the pelvis and lower back. While the Full Boat Pose is a difficult yoga pose to perform for many, the benefits of the pose are long-lasting. There are several modifications and variations that can help you work up to the full pose over time.
Pose Detail
- By Type: Balancing Yoga Poses, Strengthening Yoga Poses
- Difficulty: Intermediate
- Body Position: Seated Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief, Yoga Poses For Weight Loss
Step-by-Step Instructions
Benefits and Contraindications
Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Improves digestion
Helps relieve stress
Asthma
Diarrhea
Headache
Heart Problems
Insomnia
Low blood pressure
Menstruation
Pregnancy
Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.
Photo poses in different angles
Modifications And Props
- Try placing a block between your thighs to engage the inner thighs.
- Start with a strap around the soles of your feet to help straighten your legs. You can also hold the pose for longer with this support.
- If it’s difficult to find balance in this pose use wall support. Rest the back of the head onto a wall
- Place a blanket or a towel under your pelvis for more comfortable staying in pose
Useful Tips For Beginners
- To draw your lower belly in and up, imagine zipping up a tight pair of jeans and then closing the button
- You can keep your hands behind the knees instead of bringing your arms parallel.
- Keep the knees bent if necessary
- Watch out for lifting your chin, collapsing in the lower back (lack of core strength- rectus abdominus popping out) and de-energized legs and arms
Frequently Asked Questions
Boat Pose can be challenging for beginners, but modifications can be made to make the pose more accessible. It’s always best to start slowly and gradually work up to the full pose, listening to your body and taking breaks as needed.
You can start by holding Boat Pose for a few breaths and gradually work up to holding the pose for 30 seconds to one minute. Remember to listen to your body and take breaks as needed.
Boat Pose can be modified during pregnancy by keeping the knees bent or using a yoga block for support. However, it’s always best to consult with a healthcare professional before attempting any new exercise or yoga posture during pregnancy.
Boat Pose can be practiced every day as part of a regular yoga practice. However, it’s important to listen to your body and take breaks as needed, and never push yourself beyond your limits.
Variations
- Boat Pose Variation On Chair
- Complete Boat Pose Variation Heels On Wall
- Boat Pose Aerial Variation
- Boat Pose Variation Feet On Floor Knees Bent
- Boat Pose With Strap
- Boat Pose Hands On The Floor
- Half Boat Pose
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