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full boat pose

Full Boat Pose – (Paripurna Navasana)


Full Boat Pose (Paripurna Navasana) is an Ashtanga yoga asana which is used to practice by Intermediate level yoga practitioners. There are many variations in Boat Pose (Navasana) including Full Boat Pose (Paripurna Navasana), Half Boat Pose (Ardha Navāsana), and One Legged Boat Pose (Ekapadanavasana). As we very well know that the word is in Sanskrit (परिपूर्णनावासन) that is made up of three words.

  1. Paripurna – Full,
  2. Nav – Boat,
  3. Asana – Pose

The full name is pronounced as:  Par-ee-POOR-nah Nah-VAHS-anna.

If you used to do this pose with full dedication & practice, then it can be extremely empowering. The Full Boat Pose makes strength and balance in our lives. This yoga pose requires full extension of the arms and the legs both, and the body to be in an angle of 90 degree inclined. The pose looks like a boat that is why the pose is named as Navasana. Sometimes people also used to call this pose – “Naukasana”.

Asana Details:

Asana Level: Intermediate
Asana Style: Ashtanga Yoga
Asana Duration: 10 to 60 seconds
Asana Repetition: None
Asana Stretches: Hamstrings, Digestive System
Asana Strengthens: Abdomen, Vertebral column, Hip Flexors

Asana Benefits:

  • Makes the spine, hip flexors, and abdomen stronger.
  • Activate the prostate glands, kidneys, intestines, and thyroid.
  • Great stress reliever.
  • The digestive system is strengthened as well.
  • This asana stabilizes you and also helps you focus better.
  • Your hamstrings are stretched.
  • The reproductive system is strengthened and toned.

Some Useful Tips for Beginners to Practice:

You can practice the Full Boat Pose throughout your day with the help of a chair. Sit on the front edge of a seat with your knees at right angles. Grab onto the sides of the seat with your hands and lean slightly forward. Firm your arms and lift your hips slightly off the seat, then raise your heels slightly off the floor. Be aware that you should not raise the balls of your feet. Let the heads of your thigh bones sink into the pull of gravity and push the top of your sternum forward and up.

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