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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:Curative AsanasYoga]][[Category:Curative Asanas for - Colic]][[Category:Curative Asanas for - Colitis]][[Category:Curative Asanas for - Diabetes]][[Category:Curative Asanas for - Flatulence]][[Category:Curative Asanas for - Hernia]][[Category:Curative Asanas for - Indigetion]][[Category:Curative Asanas for - Legs]][[Category:Curative Asanas for - Prostates]][[Category:Curative Asanas for - Prostates]][[Category:Curative Asanas for - Dyspepsia]][[Category:Curative Asanas for - Gall bladder and liver exercises]][[Category:Curative Asanas for - Gastritis]][[Category:Curative Asanas for - Heartburn]][[Category:Curative Asanas for - Obesity]]