Complete Boat Pose

Complete Boat Pose (front) - Iana Varshavska


Paripurna Navasana (Complete Boat Pose) name comes from the Sanskrit words ‘Paripurna’ meaning ‘entire or full’, and ‘Nava’ meaning ‘boat’. The body in this pose resembles a boat and hence the name. The body in this pose is entirely balanced on the sit bone or the buttocks. The body also looks like the letter ‘V’, while seated on the sit bones. The arms and the legs are balanced in the air using core strength. As simple as this yoga pose may look, it requires tremendous abdominal strength and great focus on the balance to get this pose right to reap all its benefits.

Complete Boat Pose is considered a base pose as complete boat pose variations can be derived from this pose. Complete Boat Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
Sit with your knees bent, feet on the floor. Place your hands behind your knees, lift the chest, engaging the back muscles as you inhale
Step 2
Engage your inner thighs and draw your lower belly in and up
Step 3
Tip back on the back of your sitting bones and lift your feet up to about knee height, toes spread out
Step 4
Bring your arms parallel to the floor
Step 5
To go further, straighten your legs
Step 6
Stay for 2-5 breaths, work up to 10 breaths
Step 7
To come out of the pose, on an exhalation bring your feet down, and sit with a straight spine, holding on to your legs for a couple of breaths

Benefits and Contraindications


Strengthens the abdomen, hip flexors, and spine

Stimulates the kidneys, thyroid and prostate glands, and intestines

Improves digestion

Helps relieve stress





Heart Problems


Low blood pressure



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


To draw your lower belly in and up, imagine zipping up a tight pair of jeans then closing the button
You can keep your hands behind the knees instead of bringing your arms parallel.
Try placing a block between your thighs to engage the inner thighs.
For the full Boat Pose you can 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.

Modifications & Variations
  • Boat Pose Variation On Chair
  • Boat Pose Feet Back Shoulders Staff Pose Partner
  • Easy Boat Pose Forearms
  • Complete Boat Pose Variation Heels On Wall
  • Boat Pose Aerial Variation
  • Boat Pose Variation Back Rounded
  • Boat Pose Variation Feet On Floor Knees Bent
  • Double Boat Pose A
  • Boat Pose With Strap
Top Preparatory Poses
  • Staff Pose
  • Boat Pose Variation I
  • Garland Pose
Top Follow-Up Poses
  • Boat Pose
  • Half Boat Pose Arms Forward
  • Bound Angle Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.