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Paripoorna Navasana

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  1. To begin this asana, sit erect on your mat, with your legs stretched out in front of you.
  2. Place your hands on the floor, making sure they are slightly behind your hips. Pull your body up, ensuring your sternum is lifted. Lean back. The objective is to #straighten your back, making sure it is not rounded.
  3. Breathe out and lift your legs such that they are at 45-degree angles with the floor.
  4. Extend your tailbone, and move your hips close to your navel.
  5. Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone.
  6. Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other.
  7. Make sure your lower abdomen is firm, but not thick and hard.
  8. Breathe normally. Hold the pose for 10 to 20 seconds initially, and as you gain practice, increase the time. Breathe out as you release the pose.

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[1]

Related Asanas

Special requisites

Initial practice notes


External Links