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Difference between revisions of "Paripoorna Navasana"
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| + | ==Technique== | ||
| + | #To begin this asana, sit erect on your mat, with your legs stretched out in front of you. | ||
| + | #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. | ||
| + | #Breathe out and lift your legs such that they are at 45-degree angles with the floor. | ||
| + | #Extend your tailbone, and move your hips close to your navel. | ||
| + | #Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone. | ||
| + | #Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other. | ||
| + | #Make sure your lower abdomen is firm, but not thick and hard. | ||
| + | #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== | ||
| + | |||
| + | |||
| + | ==Effects== | ||
| + | *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<ref name="Effects"/> | ||
| + | |||
| + | ==Related Asanas== | ||
| + | |||
| + | |||
| + | ==Special requisites== | ||
| + | |||
| + | |||
| + | ==Initial practice notes== | ||
| + | |||
| + | |||
| + | ==References== | ||
| + | |||
| + | <references> | ||
| + | |||
| + | |||
| + | <ref name="Effects">[https://www.cnyhealingarts.com/2011/04/11/the-health-benefits-of-paripurna-navasana-full-boat-pose/ "Health Benefits"]</ref> | ||
| + | |||
| + | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [https://www.stylecraze.com/articles/paripurna-navasana-full-boat-pose/#gref Paripoorna Navasana on stylecraze.com] | ||
| + | * [https://www.yogajournal.com/poses/full-boat-pose Paripoorna Navasana on yogajournal.com] | ||
| + | * [http://www.yogawiz.com/yoga-poses/full-boat-pose.html Paripoorna Navasana on yogawiz.com] | ||
| + | [[Category:Yoga]] | ||
[[Category:Curative Asanas]] | [[Category:Curative Asanas]] | ||
[[Category:Colic]] | [[Category:Colic]] | ||
Revision as of 16:51, 10 August 2018
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Contents
Technique
- To begin this asana, sit erect on your mat, with your legs stretched out in front of you.
- 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.
- Breathe out and lift your legs such that they are at 45-degree angles with the floor.
- Extend your tailbone, and move your hips close to your navel.
- Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone.
- Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other.
- Make sure your lower abdomen is firm, but not thick and hard.
- 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
Effects
- 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]
