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The Full Boat Pose or Paripurna Navasana may look like a basic pose but the pose is known to be a lot more challenging than it actually seems. The Full Boat Pose requires a great deal of core strength along with a fair amount of flexibility and endurance of the body.
- Begin seated on the floor with your legs extended out forward
- Place your hands on either side of your torso by your hips, with your fingers pointing forward
- With an elongated spine, engage your core by activating your lower abdominals while focusing on your breath
- Lengthen your body from your hip bones right to the top of your head
- Start to lean back onto your sitting bones (not your tailbone), while keeping a straight neutral spine and lower abdomen slightly engaged, on an exhale bend both your knees and lift your feet and shins parallel to the mat
- Maintaining your upper body, start to extend your legs, raising the tips of your toes to eye level or above
- Reach the final position by extending your arms parallel to the floor or take them into whatever expression you feel is appropriate for you
Technique in pictures/animation
- Tones and strengthens your abdominal muscles
- Improves balance and digestion
- Stretches your hamstrings
- Strengthens your spine and hip flexors
- Stimulates the kidneys, thyroid and prostate glands, and intestines
- Aids in stress relief
- Improves confidence
This asana must be avoided if you are suffering from the following problems:
- Heart problems
- Low blood pressure
Initial practice notes
As a beginner, to prepare for this pose, you could do this while sitting on your office chair:
- Sit on the edge of your chair, with your knees placed at a 90-degree angle.
- Hold the sides of your chair and lean forward.